CrossFit WOD 4/6/19


Banded Side Steps + Skips


Banded Squats (knees) x10

Banded Goodmorning x10

3 rounds

Supine Push/Pull x30sec x3

Metcon Prep:

Walking Lunge 25ft

Farmers Carry (Light) 25ft

Air Squat x10

Front Rack Lunge (Light) 25ft

Farmers Carry (Metcon Weight) 25ft

Air Squat x10

Front rack Lunge (Metcon) 25ft

Metcon (AMRAP – Rounds and Reps)

Partner workout:

KB/DB Front Rack W.Lunge 50ft

Farmers Carry 200ft

Air Squat x30

Amrap 20
*Partners alternate rounds

**Utilize a weight that allows for majority of work to be completed without putting them down.

Workout of the Day


  • CrossFit WOD 7/13/19

    Run 200m

    Suitcase carry 200ft

    x20 RKBS

    *partner up

    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