CrossFit WOD – 6/2/16

Warm-up

30:30 Row

Plank

Superman hold

Tabata

Split Squat (4×10)

Split legs in split jerk stance. Drop knee to the floor and rise till knees are extended. Hang Dumbells from sides.

Metcon (Time)

1-2-3-4

Suicides 6 ft intervals x10

Equal Rest to work rio. (1:1)
Big thank you to 5am for being our guinea pigs!

Workout of the Day

CrossFit

  • CrossFit WOD 1/16/19

    Warm-up
    Jump rope

    Pivot Lunge

    Pike Push-up

    RKBS

    KB Press

    Metcon 1 Prep

    2 rounds

    X15 dubs

    X10 KBS

    *build in weight and skill

    Metcon 2 Prep:

    Strict HSPU Range Test

    Front Rack Lunge (Build in Weight, alternate legs.
    Metcon (AMRAP – Reps)
    Tabata

    Dubs

    KB Snatch
    *Circuit fashion.
    Metcon (AMRAP – Rounds and Reps)
    Amrap 9

    Strict HSPU

    X9

    Front rack Lunge x20

    135/95

CrossFit Teens

  • CrossFit Teens WOD 1/11/19

    Shoulder Press (5-5-5-5-5+)
    Hotel Hell (Time)
    100 Hang Squat Clean Thrusters 35/25 KB or DB

    5 Burpee emom

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