CrossFit WOD 10/8/19

Warm-up

Bunny hops

Lateral bunny hops

Skip forward backward side/side

Plyo jumping

Wall all Front squats x10

Plyo circuit

Pick Drill (Power focus)

3.2.1.Go

Metcon (AMRAP – Rounds and Reps)

AMRAP 23

20 cal row

20 wallballs

20 Box jumps
*1m rest every 5m

**Look forward to and earn your rest.

***Power based workout.

****Pick up where you left off after rest.

Workout of the Day

CrossFit

  • CrossFit WOD 5/5/20

    Warm-up
    Side Lying Rainbow x10/10

    Side Plank Hip Touches x10/10

    V Ups x10

    Pushups x10

    Single Toe Touch x10/10

    Squats x10
    Metcon (5 Rounds for reps)
    5 Rounds for 24 Minutes

    1 min Mountain Climbers

    1 min Pushups

    1 min Flutter Kicks

    1 min Squats

    1 min Rest

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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