CrossFit WOD 8/20/19

Warm-up

High Knees

Jumping Jacks

MT Climbers

Arm Swings

High steps

Hang and twist

Overhead Squat/Pulling prep:

BN Press

Ring Row

Press

Beat Swing

Push-Press

Pull-up

Metcon Prep:

Discuss rotations

3.2.1.Go!

Metcon (3 Rounds for time)

Sled Push 50m

30 Pull-ups/Rows

15 KB/DB Push-press

Rest 3-5m

3 Rounds
*Each round should push you near your “redline”.

**Do not rush your recovery. We want to maintain physical AND mental intensity each round.

***Increase weight on Sled & DB/KB each round. (comfortable, Challenging, surprise yourself)

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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