CrossFit WOD 10/8/18


Min 0-5

Behind the Next Press x10

Overhead Lunge x10

Back Squat + Sot Press + Overhead Squat x8

Min 5-15


Pull under

Hang Snatch


15-30: Snatch + OHS (1+3)

Build to a heavy Complex30-45

Metcon Prep:

KB/DB Snatch x5

Burpees x5

R1: Light Weight

R2: Metcon Weight

R3: Heavier than Metcon Weight

45-60: Metcon (Time)

KB/DB Snatch x50

Box Jump Overs x50


Workout of the Day


  • CrossFit WOD 6/26/19

    Teams of 3

    Partner A- Holds L-Sit

    Partner B-Seated KB Front rack hold

    Partner C- Bike 5–10 Calories (15-20 Sec of effort)

    *Take your time on transitions. “biking” partner waits until “holding” partners are in position before beginning.

    Hang Power Clean Prep:


    Dip, Drive, Drop

    Hang Power Clean

    Metcon Rehersal:

    *Establish groups and practice station rotation

    **Build weight for Clean and FR hold.
    Metcon (AMRAP – Reps)
    Bike 1 min

    rest 1 min

    Hang Power Clean 1 min

    rest 1 min

    Sit-ups/GHD Sit-ups 1 min

    rest 1 min

    KB Front Rack Hold 1 min

    rest 1 min

    3 rounds

CrossFit Teens

  • CrossFit Teens WOD 6/19/19

    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders