CrossFit WOD – 8/10/18


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


Workout of the Day


  • CrossFit WOD 2/15/19

    Nordic Lift x15

    Side Plank 45 sec

    Prone W/Y x10

    2 rounds

    Deadlift Prep:

    DL to Knee

    DL to thigh


    Metcon Prep:

    Hollow/Arch Hanging

    Hollow/Arch Dynamic

    Half Pull-up x5

    Pull-up x5

    Discuss Scaling

    Find KB Weight over course of 2-3 sets.
    Deadlift (5-5-5-5-5+)


    ***No hookgrip
    Metcon (Weight)
    Every 4 minutes for 24 min

    x50 Dubs

    x15 KB/DB Deadlift

    x20 Walking Lunge (KB Hanging)

    x15 Pull-ups
    *Same weight for DL and Lunges

    **Lighten Load of DL and Lunge before dropping reps.

    ***Shorten reps to 10/15/10 if needed.

CrossFit Teens

  • CrossFit Teens WOD 2/7/19

    Deadlift (5-5-5-5-5+)
    Metcon (No Measure)
    Tabata Core

    Flutter Kicks


    Mountain Climbers

    Dead bug Hold

    Russian Twist