CrossFit WOD – 3/8/16

Metcon (No Measure)

High-kicks 30ft

Butt-Kickers 30ft

Broad Jumps 30ft

2 rounds

Scorpion x10

Straight Leg sit-up to toe grab x10

Inch worm to Hollow Body x5

2 rounds

Deadlift (Perform one Set every 2 min)

x10 @ 60%

x8 @70

x6 @ 75

x3 @ 80

x2 @ 85

2×1 @ 90+

Metcon (Time)

Run 400m

x15 TTB

Run 300m

x10 TTB

Run 200m

x5 TTB

Workout of the Day

CrossFit

  • CrossFit WOD 10/20/18

    Warm-up
    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5

    SDHP:

    Sumo DL

    SDHP

    Push-Press

    Dip/Drive

    Push-Press

    Min 15-20

    Brief

    Min 20-30

    Establish Stations
    30-60: Metcon (3 Rounds for reps)
    Intervals

    3m-2m-1m

    Bike

    SDHP

    Pull-ups

    Farmers Carry

    Push-Press 135/95
    Total reps each round

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

Archives