CrossFit WOD 3/13/19


Candle Stick Carry 100ft Each arm

Inch Worm

Overhead Carry 100ft Each arm

Handstand hold x20-30 sec

Front Rack Carry 100ft Each arm

Jump Rope


Metcon 1

Metcon 2 Prep:



Goblet Squat

2-3 Sets building in weight

Metcon (No Measure)

Emom 10

Odd- x45-60 Dubs

Even – 5-10 HSPU
*Expect 30-40 sec of work on Double Unders.

** If your inconsistent with your jumprope skill, practice for 45 sec rather than a set amount of reps.

***Vary HSPU per need.

Strict = Strength and Practice

Kipping = Practice

***HSPU Scaling: ROM>Skill

Metcon (AMRAP – Reps)



Goblet Squat


Amrap 9
*Quick transisions in the beginning with gradually growing rest periods

**Simple movements, pay attention to details

***Utilize a weight that will allow for unbroken reps through round 5-8

****Expect residual fatigue from previous WOD

*****Retain impeccable form.

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*