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 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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