CrossFit WOD 2/19/19

Warm-up

Dip Support (Box or Rings) x30 Sec

Goblet Squat x10

Stiffleg DL x10

Single Arm Press x10

Complex Prep

Deadlift

Bent Over Rower

Upright Row

BN Press

Metcon Prep:

Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)

Posterior Complex (5×1)

Deadlift x12

Bent Over Rower x9

Upright Row x6

BN Press x3
*Perform all 30 reps without dropping bar

**Manage weight to grips ability

Wilmot (Time)

6 Rounds for time of:

50 Squats

25 Ring Dips
In honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008
To learn more about Wilmot click here

Workout of the Day

CrossFit

  • CrossFit WOD 5/18/19

    Warm-up
    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*

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