CrossFit WOD 3/7/19


Before Class Starts: CS – Activation

Plank with Knee to Elbow (Crossbody) x10/10

Supine WY


Metcon (No Measure)

DB Row x8/8

Lateral Raise x12

5 Rounds

Seated band Rower x12

DB Pull-overs x6-8 (Heavy)

4 Rounds

Weighted Knee Tucks x10

Partner Leg Throws x10/10/10 Forward/Side to side

KB Front Rack Hold x90 sec

3 rounds
*Keep movements slow and deliberate.

**Leg throws should be challenging but ability to keep lower back flat and feet off floor is retained.

***KB should be very heavy. Challenging your ability to breath as well as your core and midlines strength.

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*