CrossFit WOD 5/17/19

Warm-up

Front Scale 90 sec each leg

Reverse Scale 90sec each Leg

Nordic Lift x15

J-Curl x5

Deadlift Prep:

DL to Knees

DL to Thighs

DL

Metcon Prep:

Amrap 2

10 Deadlift

10 Wallballs

Max Distance Row

Deadlift (10-8-6-4-2)

*Build

**Challenge yourself but utilize familiar weights

Metcon (Distance)

Deadlift x55

Wallball x55

Max Distance Row

Amrap 10
*Expect 4-5 Minutes of work for the rower

**Utilize a challenging weight that reflects your previous efforts

***Come out the gate hot and get to the rower as soon as you can.

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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