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 7/22/19

    Nordic Lift x10

    Single leg half squat w/leg lift x10

    Bound 1-3 Plates w/stiff legs x10

    3 rounds

    Deadlift Prep:

    Discuss halt

    DL to Knee

    DL to Thigh


    Attach plates, x10 @ coaches pace

    Metcon Prep:

    Demo Movements

    Find Restate

    Deadlift (5×10)
    *Across 50-60% of your 1RM

    **Pause in the hang. 1inch from the floor.

    ***Focus on breathing and having excellent position.
    Metcon (AMRAP – Rounds and Reps)
    Dubs 65

    Burpees x10

    Goblet Carry 100m

    Amrap 12
    *Hill Side of the Box for carry

    **Move with consistency and hustle.

CrossFit Teens