CrossFit WOD – 10/12/15

Warm-: Metcon (Weight)

EMOM 5

Perform as a Complex

x4 Deadlift

x4 Backsquats

x4 Sot Press

Back Squat (5-5-3-3-3)

Set 1 & 2 @ 75%

Set 3,4, & 5 @ 80%

Work up to your 75% in less than 4 sets after you do 10 reps with just the bar.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Workout of the Day

CrossFit

  • CrossFit WOD 10/22/18

    Warm-up
    Min 0-10

    High Skips 45 sec

    Side shuffle with arm swing 45 sec

    walking High Kicks 45 sec

    90/90 Wall Slides x10

    Superman Flutter x1 min

    Sot Press x10

    Min 10-25

    Overhead Squat Prep:

    1/4

    1/2

    Full

    Clean Prep

    Pull-under

    Hang Clean

    Clean

    Bench Prep

    Puase on chest x5

    Normal pace x5

    Min 25-30

    Briefing
    30-60: The Other Total (Total Weight)
    Clean (1 Rep Max)
    Bench Press (1 Rep Max)
    Overhead Squat (1 Rep Max)

CrossFit Teens

  • CrossFit Teens WOD 10/19/18

    Push Press (5-5-3-3-3+)
    Metcon (AMRAP – Rounds and Reps)
    12 AMRAP

    250m Row

    20 Single Arm DB Push Press

    20 Toes to Bar

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