CrossFit WOD 3/9/19

Warm-up

Walking Floor Sweeps

High Knees

High Kicks

Skip forward/backward/left/right

Bar Complex x3

Knee tucks x7

Toes to Hips x5

Toes to Bar x3

Scaling Option

Knee tucks x5

Straight Leg Lifts x3

Toes to Hips x1

*Scale abilities down so that entire complex can be performed without dropping off the bar. 3-2-1 rep scheme unbroken is better than 5-3-1 and dropping during movement transitions.

**Focus on keeping tension through legs and arms with well timed kip.

Metcon (Time)

Groups of Three or More

100 cal Bike

100 Toes to Bar

150ft Sled Rope Pull 45/25

100 Toes to Bar

100 Cal Bike

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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