CrossFit WOD 2/18/19


High Steps 50ft

Squat/Sprawl/Squat x10

KB Hollow w/flutter x1 min

Supine W/Y x10

Snatch Prep:

Drop Snatch


Hang Snatch


Touch N’Go Standard

Metcon Prep:

3 Rounds

5 Wallbals

3 Burpees

*increase wall ball weight each time. Final warm-up set be heavier than metcon Weight.

Snatch (5-5-5+)

*Touch N’Go


***5-7 Reps on final set

Metcon (Time)

Wallball x15


Scaled Burpee Rep Scheme: 10-15-20-25-30

Workout of the Day


  • CrossFit WOD 5/18/19

    400m run

    Cannon Ball Rock

    Hollow Rock

    Hanging Hollow/Arch (dynamic)

    Knee tucks/Toes to Hips/Toes to bar

    Ring Pull-ups

    Ring Muscle-ups

    Workout Rehersal:

    Toes to Bar x5

    Box Jump overs x 10

    MU/Pull-ups x1-2

    run 200m

    2 rounds to understand rythem.
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20

    Toes to Bar x10

    Box jump overs x20

    Muscle-ups/Pull-ups x5

    *Partner Run 200m after every round.
    *You go, I do. (Alt Exercises)

    **Sub knee tucks, ring row, ring pull-ups for TTB and MU.

    ***Partners run every 200m together.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*