CrossFit WOD 5/18/19


400m run

Cannon Ball Rock

Hollow Rock

Hanging Hollow/Arch (dynamic)

Knee tucks/Toes to Hips/Toes to bar

Ring Pull-ups

Ring Muscle-ups

Workout Rehersal:

Toes to Bar x5

Box Jump overs x 10

MU/Pull-ups x1-2

run 200m

2 rounds to understand rythem.

Metcon (AMRAP – Rounds and Reps)


Toes to Bar x10

Box jump overs x20

Muscle-ups/Pull-ups x5

*Partner Run 200m after every round.
*You go, I do. (Alt Exercises)

**Sub knee tucks, ring row, ring pull-ups for TTB and MU.

***Partners run every 200m together.

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