CrossFit WOD 4/10/19

Warm-up

Hindged, Banded Valgus/Varus

2×20

Partner prone heel pulls (activate hamstring)

Jog, in place to 50 m run

High Knees, in place to 50m run

Single leg run 100ft x6 (3r/3l)

Air Squat after every 200ft

Metcon (6 Rounds for time)

Every 6 min for 30 min

Run 400m

Box Jump Overs x20

Thruster x15 95/65
Alternate Versions:

V2

Run 400m

Box Step overs x20

Thrusters x10

V2

Run 200m

Box Jump/step overs x10

Thrusters x10

Workout of the Day

CrossFit

  • CrossFit WOD 7/13/19

    Warm-up
    Run 200m

    Suitcase carry 200ft

    x20 RKBS

    *partner up

    3.2.1.Go!
    Metcon (Time)
    Partner WOD

    Run 200m

    Farmers carry 100ft

    x30 Russian KBS (x2)

    20 RFT
    *Partners Alternate rounds

    **Target 2-3m rounds

    ***Utilize a weight that is challenging toward the end but can remain unbroken.

CrossFit Teens

  • CrossFit Teens WOD 7/5/19

    Shoulder Press (5-5-5-3-1)
    Metcon (No Measure)
    10 EMOM

    6 Power Snatches

    1 minute rest

    10 EMOM

    10 Burpee to bar

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