CrossFit WOD 11/28/19

Warm-up

Tug o’ War

30s

Knee tucks

Burpees

Air Squats

Leg lifts

Burpees

Push-press

Front Squat

Toes to Bar

Burpees

Thruster

Fried Turkey (AMRAP – Rounds and Reps)

x9 toes to bar

x7 burpees

x5 thrusters

Amrap 30
*Keep the weight on the bar light and easily movable.

**Ensure your toes to bar ROM allows for unbroken sets on the first half of the workout. Breaking into 2 sets at most during your greatest fatigue.

***30m of constant movements for a day of cooking, eating, and loving!!

Workout of the Day

CrossFit

  • CrossFit WOD 12/13/19

    Warm-up
    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

    Then

    10 AMRAP

    5 Pullups

    10 Pushups

    15 Squats

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