CrossFit WOD – 7/1/15


Metcon (No Measure)

External Rotation x20

Close Grip OHS x15

Split Jerk (10×3/2)

Perform 1 Set every 2 minutes

Set 1-3 @ 70% x3

Set 4-5 @ 75% x2

Set 6-10 @ 80% x2

Metcon (AMRAP – Reps)

Amrap 6

x50 Dubs

x5 Jumping Muscle-ups

Scaled Option 1: x5 Muscle-up Transfer

Scaled Option 2: x3 Ring Rows + Ring Push-ups

Metcon (No Measure)

Extra Work

Core strengthening

Wall GHD


Side Plank


Hanging L-sit Hold

3xME (minimum of 30 sec total each set)

Workout of the Day


  • 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)
    AMRAP 20

    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.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*