CrossFit WOD – 8/10/18

Warm-up

Single Leg Lateral Jump x30 (R/L)

Broad Jump w/MedBall Throw x10

High Steps x30

AT-AT Walk 30ft

Split Jerk Progression

Press in Split x5

Tall Jerk x5

Split Jerk x5

Split Jerk (3×4 Across)

Pause and recover on coaches pace

Metcon (Time)

Run 200m R Leg

Run 200m L Leg

row 65 Cal

600m Med Ball Carry

Step over Rower Erg x100

Row 50 Cal
Hold MedBall overhead while stepping over

erg

Workout of the Day

CrossFit

  • CrossFit WOD 6/26/19

    Warm-up
    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:

    Pull-under

    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

CrossFit Teens

  • CrossFit Teens WOD 6/19/19

    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders

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