CrossFit WOD 6/24/19


Arm circles & Swings

Shoulder taps in plank

Inch worms


Metcon Prep

Row 5 Cal

5 Bodyweight row

5 Strict DB/KB Press

3 rounds building to weight

Metcon (Time)

4 rounds

Row 25 Cals

15 Bodyweight Row

Row 25 Cal

15 Strict DB/KB Press

Rest 2 min
*Keep the Row 60-90sec

**Bodyweight Rows and Press should be challenging enough to force 2 sets during r1 &r2. 3+ sets on r3 & r4

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