CrossFit WOD – 7/7/15

Coaches Choice (No Measure)

Power Clean (8×1 @ 80-85%)

Work on a strong landing just like last week

Metcon (AMRAP – Reps)

Emom 12

Min 1 – Cal Row

Min 2 – Floor Wipers 95/65

Min 3 – Front Squat 95/65

Min 4 – Handstand walk (Yards; each mat is 2 yrds)

Metcon (No Measure)

Strict Pull-ups

5×5

Ring Push-ups (2 sec pause on top of the rings and at lockout)

5×8

Turkish Get ups

x10 each arm as heavy as you can. Break them up however.

Workout of the Day

CrossFit

  • CrossFit WOD 10/20/18

    Warm-up
    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5

    SDHP:

    Sumo DL

    SDHP

    Push-Press

    Dip/Drive

    Push-Press

    Min 15-20

    Brief

    Min 20-30

    Establish Stations
    30-60: Metcon (3 Rounds for reps)
    Intervals

    3m-2m-1m

    Bike

    SDHP

    Pull-ups

    Farmers Carry

    Push-Press 135/95
    Total reps each round

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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