CrossFit WOD 3/26/19



Legs 1 Min

Legs/back 1 Min

Full-Stroke 1 min

Metcon Prep:

Knee tucks


Toes to Hips

Hang clean

Toes to bar

Power Clean

Metcon (2 Rounds for time)

Row 300/250m

Toes to Bar x9

Power Clean x9 135/95

3 rounds

rest 5 min

Row 300/250m

Toes to Bar x9

Power Clean x3 185/125

3 Rounds
*Alternative Weights




**Keep a pace that allows your to practice, but also allows a generous amount of stimulus.

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*