CrossFit WOD – 10/20/15

Metcon (No Measure)

Emom 12

Min 1 x30 Dubs

Min 2 x10 Push-ups

Min 3 x5 Box jumps 24/30

Squat Clean (4×3 @ 75%)

Metcon (AMRAP – Reps)

Amrap 12

Cash In 1 Min Max Cal Airdyne

x15 Ring Dips

x5 Cleans

Add Distance of Airdyne to Score


x30 Cal Airdyne + 3 Rounds = 90 reps

Workout of the Day


  • CrossFit WOD 2/15/19

    Nordic Lift x15

    Side Plank 45 sec

    Prone W/Y x10

    2 rounds

    Deadlift Prep:

    DL to Knee

    DL to thigh


    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+)


    ***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


    Mountain Climbers

    Dead bug Hold

    Russian Twist