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.

Workout of the Day


  • CrossFit WOD 1/24/20

    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    Metcon (Time)
    Row 75 cal

    Burpee box jumps x25

    4 rounds
    *Strap in for a grind.

    **300cal of rowing + 100 Burpee box jumps = pace and consistency.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats