CrossFit WOD 3/5/19


Inch worms x8

V-ups x20

Knee to Elbow Rock 1 min

Hollow Hold + Rock 30sec/30sec

2 rounds

Metcon Prep:

Hanging Hollow/Arch x5slow, x10 dynamic

Bar Facing Burpee x5

Pull-ups x3

Push-Press x10

Thrusters x10

2-3 sets of Push-Press and Thruster to adjust weight to Metcon Standards.

Metcon (3 Rounds for reps)

Pull-ups x5

Bar Facing Burpees x10

Amrap 6

Directly into…

Pull-ups x5

Push-Press x10 95/65

Amrap 6

Directly into…

Pull-ups x5

Thrusters x10 95/65

Amrap 6
*Keep weights light and move as a constant speed.

**With no rest period between transitions adjust your pace accordingly. Think sustainable and deliberate.

***Change in movement should be refreshing at the beginning of the 6 min, and exhausted by the end.

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*