CrossFit WOD 3/9/19


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 WOD 6/3/20




    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides


    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L


    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″