CrossFit WOD 2/20/19


Hollow hold

Arch Hold

Hollow Lat Pulldown


Wallball Sit-up

Metcon Prep:

Pick Drill

Legs x15

Back x15

Arms x15

Legs 1 min

Legs + Back 1 min

Full Stroke 1 min

Metcon (No Measure)

Strict pull-ups 3-8

V-ups x10

Wallball Sit-up x10

5 Big Sets

Metcon (Distance)

Row Intervals

MIn 0-2 20spm

MIn 2-5 24-26spm

MIn 5-8 20spm

MIn 8-10 +30spm

MIn 10-15 22-26spm

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*