CrossFit WOD 3/16/19

Warm-up

Row Intervals

1 min @ 20SPM

1 MIn @ 24 SPM

1 MIn @ 30+ SPM

1 MIn @ 20 SPM

Wallsit 30 sec

Jump Squats x5

Hanging Hollow/Arch x10

DB DL x10

DB Hang Snatch x10

2 rounds

Backsquat Prep:

Waiter Squat x5/5

Back Squat x10-20 (Coaches Pace)

Back Squat (10-10-10+)
Metcon (AMRAP – Rounds and Reps)

Partner WOD

Row 250m

DB Snatch x20

Pull-up x10

Amrap 15

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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