CrossFit WOD 5/15/19

Warm-up

30:30

Single

Standing Double

Double-single-Double

Double Double Single

Doubles

Plank + Side Plank

30:15

x3

Front Rack Prep:

shoulder Rotations (On back)

Front Rack

Front Rack Hold (3×45 sec)

80-90% of Front Squat

Metcon (5 Rounds for reps)

Front rack lunge

Dub

Cal Bike

Rest

45:15×5
*This coul dbe a very potent combo.

**Keep effort consistent. Avoid “redlining”.

***Utilize a weight for FR that will allow you to work for entire set.

Metcon (5 Rounds for reps)

Front rack lunge

Dub

Cal Bike

Rest

45:15×5
*This coul dbe a very potent combo.

**Keep effort consistent. Avoid “redlining”.

***Utilize a weight for FR that will allow you to work for entire set.

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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