CrossFit WOD 8/13/19

Warm-up

Bike

Plank

Bottom Squat hold

Shoulder Taps (plank or HS)

2 rounds 30 sec

Metcon Prep:

Pull under

Wallball

Box Jumps

Beat Swings

Hang Cleans

Pull-ups

Establish Real estate

Practice rotation

3.2.1.Go!

Metcon (3 Rounds for reps)

Bike

Hang Cleans

Wallballs

Box Jumps

Pull-ups

Rest

3 rounds
*1 minute intervals

**Score reps/calories

***Start at different stations to accompany large groups.

****Utilize weight and movements that allow for 45-55sec of constant work for each interval.

Workout of the Day

CrossFit

  • CrossFit WOD 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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