CrossFit WOD 12/6/19

Warm-up

Jump rope singles

KBS Deadlift

Push-ups

Double unders

RBKS

Pike push-ups

KBS

HSPU range test

3.2.1.GO!

Metcon (No Measure)

Every 3m for 30m

30 double unders

10 KBS

5 HSPU
*This will be a push.

**If possible keep HSPU strict.

***Maintain 60s or more rest for the first half of the workout. Fall off should happen near rounds 8-10

Workout of the Day

CrossFit

  • CrossFit WOD 1/24/20

    Warm-up
    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    3.2.1.Go!
    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

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