CrossFit WOD 6/26/19


Teams of 3

Partner A- Holds L-Sit

Partner B-Seated KB Front rack hold

Partner C- Bike 5–10 Calories (15-20 Sec of effort)

*Take your time on transitions. “biking” partner waits until “holding” partners are in position before beginning.

Hang Power Clean Prep:


Dip, Drive, Drop

Hang Power Clean

Metcon Rehersal:

*Establish groups and practice station rotation

**Build weight for Clean and FR hold.

Metcon (AMRAP – Reps)

Bike 1 min

rest 1 min

Hang Power Clean 1 min

rest 1 min

Sit-ups/GHD Sit-ups 1 min

rest 1 min

KB Front Rack Hold 1 min

rest 1 min

3 rounds

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