CrossFit WOD 3/4/19


Before Class Starts: CS: Activation.

Jump Squats x5

Supine Snow angels x5

Press to Overhead Squat x5

2 rounds

Metcon Prep:

Drop Snatch (Power H/M/L)

Pull-under (Power H/M/L)

Hang Power Snatch

Power Snatch

Wallballs x5

Power Snatch x2

2-3 Rounds building in weight and developing movement consistency.

Metcon (3 Rounds for weight)

Wallballs x15

Power Snatch x8

2 Rounds

Rest 4 minutes

Wallballs x15

Power Snatch x5

2 rounds

Rest 4 minutes

Wallballs x15

Power Snatch x3

2 rounds
*If you’re confident with your wall balls and can guarantee 2 sets or less 30/20 is not an unreasonable standard. Utilize 20/14 or lighter to keep them as near unbroken as possible.

**Increase weight of snatch after each rest period.

Option 1: 45/35;65/45;75/55

Options 2: 75/55;95/65;115/75

Option 3: 95/65;115/75;135/85

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*