CrossFit WOD – 10/15/15

Metcon (No Measure)

Ankle & Hamstring Mobility

Dynamic Warm-up

Metcon (8 Rounds for time)

800m run x 2 Rest 2 Minutes between set

Rest 5 Min

400m run x4 Rest 1 Minute between sets

Rest 5 Min

800m Run x2 Rest 2 Minutes between set

If you consider yourself a “good runner” grab a 20# vest.

Workout of the Day

CrossFit

  • CrossFit WOD 2/15/19

    Warm-up
    Nordic Lift x15

    Side Plank 45 sec

    Prone W/Y x10

    2 rounds

    Deadlift Prep:

    DL to Knee

    DL to thigh

    Deadlift

    Metcon Prep:

    Hollow/Arch Hanging

    Hollow/Arch Dynamic

    Half Pull-up x5

    Pull-up x5

    Discuss Scaling

    Find KB Weight over course of 2-3 sets.
    Deadlift (5-5-5-5-5+)
    *Build

    **Overhand

    ***No hookgrip
    Metcon (Weight)
    Every 4 minutes for 24 min

    x50 Dubs

    x15 KB/DB Deadlift

    x20 Walking Lunge (KB Hanging)

    x15 Pull-ups
    *Same weight for DL and Lunges

    **Lighten Load of DL and Lunge before dropping reps.

    ***Shorten reps to 10/15/10 if needed.

CrossFit Teens

  • CrossFit Teens WOD 2/7/19

    Deadlift (5-5-5-5-5+)
    Metcon (No Measure)
    Tabata Core

    Flutter Kicks

    Planks

    Mountain Climbers

    Dead bug Hold

    Russian Twist

Archives