CrossFit WOD 11/23/18


Wrist Warm-up

Noon/3/6/9 x10

30 sec False Grip Hang (row/hang)

Ring Rows- Scale to ability


Chest to Bar (PVC)

Chest to bar Pull-up

MU Lecture and Demo

Metcon (AMRAP – Reps)

In 20 Min progress as far as possible. Start over if you complete every rep

x50 Ring Rows

x40 Strict Pull-ups

x30 Chest to Bars

x10 Strict MU
Once your skill set has reach its peak, start over.

Workout of the Day


  • CrossFit WOD 12/13/19

    Metcon (4 Rounds for reps)
    Min 1 -C2B/Pull-ups

    Min 2- Plank on hands

    Min 3 – Overhead squats

    Min 4 – alt leg toes to bar

    Min 5- recovery pace row.

    4 rounds
    * Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.

CrossFit Teens

  • CrossFit Teens WOD 12/11/19

    Clean (2-2-2-2-2)
    Increase weight
    Metcon (2 Rounds for reps)
    2 RDS for reps

    5 min Calorie Bike


    10 AMRAP

    5 Pullups

    10 Pushups

    15 Squats