CrossFit WOD – 6/22/15

CrossFit

Metcon (No Measure)

Squat Therapy x5

Goblet Squat 70/53 2×10

Back Squat (4×6 @ 65%)

Take the Reps slow. Every bit of 1-2 seconds on the way down with a big explosive drive up.

Metcon (Time)

Run 400m

x30 KBS @ 53/70

Run 400m

x25 KBS

Run 400m

x20 KBS

Run 800m

x15 KBS

Metcon (No Measure)

Core Work

Side Plank

3x1m Each Side

V-ups

3×10

Glute Ham Raise (Wall or GHD)

3×15

Workout of the Day

CrossFit

  • CrossFit WOD – 8/15/18

    Warm-up
    Light row 250m

    x10 hand release Push-ups

    x10 Kip Swings

    x5 Jump squats

    Medium row 250m

    x10 Deficit Pike Push-ups

    x10 Pull-ups/Jumping Pull-ups

    x5 Jump Squats

    Hard r0w

    x10 Pike Push-ups

    x10 Chest to Bar/Jumping Chest to Bar

    x5 Jump sSquats
    Handstand Push-ups (Find a 3 rep deficit)
    10 min to see how many plates you can stack and link 3 HSPU together. You may utilize the Kip.

    Those without HSPU:

    3×8 Deficit Pike Push-ups

    followed by

    3×10 Push-ups
    Metcon (AMRAP – Rounds and Reps)
    Row 300/250m

    x5 HSPU

    x10 Pull-ups/Chest 2 Bar

    x15 Air Squats

    amrap 20
    Every 50m on the rower is coulded as a rep

CrossFit Teens

Archives