CrossFit WOD 8/21/19


Jump rope skills

5 min (coaches choice, get creative)

Squat hold (Bar asst)

BN Press (SG)

Press to Power

Press to Squat

Sots Press

Snatch Prep:

Pull-under (Power) + Pull-under (squat) + OHS

High Hang Power + High Hang Squat + OHS

Hang Power + Hang Squat + OHS

Hang Power Snatch+Hang Squat Snatch+Overhead Squat (10 Rounds)

Perform as a complex, one round every 2 minutes. Build if possible.
*There is a lot of dynamics happening. Pay attention to detail and learn something.

**Balance will be key. It should be obsest over for this complex.

***Earn your increase in weight by completing the set. This is about conditioning a good movement, NOT missing.

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
*Skill will pay the bills here. Move fast, but not so fast that you create an inconsistent environment for your jump rope.

**Snatch weight should be very confident and unbroken without thought.

***Be nice to the 10’s and 15’s.

****Shoot for 6-8 rounds.

Workout of the Day


  • CrossFit WOD 6/3/20




    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


    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L


    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″