CrossFit WOD 3/12/19

Warm-up

Skip forward/side backward/side

High Knees

Run 200m

Deadlift to knee/thigh/hip (pvc)

Wallball

2-3 rounds building to weight

Saman (Time)

8 Rounds for Time:

13 Deadlifts (185lb/125lb)

17 Wall Balls (20lb/14lb)

400m run
Saman Kunan died after successfully delivering oxygen tanks to the soccer team trapped in a flooded cave in Thailand, but he ran out of oxygen for himself on his return dive. 13 deadlifts for the number of people Saman gave his life for. 17 wall balls for the number of days the boys were trapped under ground. 8 X 400m for the 3.2km the boys were into the cave
*Simple movements, with a convient amount of reps.

**Utilize a weight that will allow for unbroken seats and a strong, yet consistent effort on the run.

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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