CrossFit WOD 12/24/18

12 Days of Christmas (Time)

1 Muscle-up

2 Burpees

3 Chest to Bar

4 Push-ups

5 Pull-ups

6 Thrusters

7 Bar Over Burpees

8 KBS

9 Sit-ups

10 Iron Mikes

11 KB Taters

12 Box Jumps

12 Days of Christmas #2 (Time)

1 Chest to Bar

2 Burpees

3 Pull-ups

4 Push-ups

5 Ring Rows

6 Thrusters

7 Bar Over Burpees

8 KBS

9 Sit-ups

10 Iron Mikes

11 KB Taters

12 Box Jumps

12 Days of Christmas #3 (Time)

1 Ring Row

2 Burpees

3 Knee Tucks

4 Push-ups

5 Jumping Pull-ups

6 Thrusters

7 Bar Over Burpees

8 KBS

9 Sit-ups

10 Iron Mikes

11 KB Taters

12 Box Jumps

Workout of the Day

CrossFit

  • CrossFit WOD 7/8/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Hip Stretch

    Banded Grasshopper Lunge

    Figure Four Stretch

    Pick Drill

    30:30 Row

    20:00-45:00
    Partner 5k Row (Time)
    Partner 5k Row

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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