CrossFit WOD 8/19/19


Bulgarian Split squat x10 (each leg)

Single leg Deadlift x10 (pause on the floor)

3 rounds

Back ext hold x30 sec

Goblet Squat x10

Good morning x10

3 rounds

Deadlift Prep (top Down)




Metcon Prep:

3 sets

x10 wall balls ending with a weight that is HEAVIER than your planned metcon weight.

Deadlift (5×2)


**Pause in hang

***Final week of pausing. Cherish the reps and create a lasting improvement.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
*Simple, yet punishing.

**First time? Be smart, you will be sore. Use this as a comfort and confidence builder.

***Repeat? This raw, unfiltered fitness. Test your ability to go unbroken, and your mental ability to pick it back up.

****Scale the stress for under 12 minutes while retaining intensity.

Workout of the Day


  • CrossFit WOD 9/18/19

    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts


    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts


    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks



    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

CrossFit Teens