CrossFit WOD 3/11/19


Banded Side Steps + Lateral Skip 3×5/10

Banded Row x15

Banded W/Y x15

Burpee Broad Jumps x10

Knee Tucks + Leg Lift 1+1×5

Barbell Prep:



Hang Clean

Pause Jump

Clean & Jerk


Metcon Rehersal/Prep:

Clean & Jerk x3

Lateral Burpees x3

Thruster x3

Toes to Bar x3

2-3 rounds building in weight and developing transition habits

Metcon (AMRAP – Rounds and Reps)

Amrap 20

Clean and Jerk x10 135/95

Lateral Over Bar Burpees x20

Thrusters x30 115/80

Toes to Bar x40
*This combo of movements will be really potent.

**Have a deliberate pace and transition to stay consistent.

***This is a long workout with movements that take a ton of effort per rep.

***Alter weight to match intended stimulus. (Lighter for a conditioning focus; Heavy for “practice”)

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*