CrossFit WOD 8/28/19

Warm-up

Jumping jacks

High knees

Lateral hops (single leg)

Hamstring pulls (supine)

Pose running progression:

Slow leg lifts

Walking pace March

Jogging pace March

Falling v leaning drill

Forward/backward fall 90 sec

Metcon prep

200m run

100m carry

x10-8-6-4-2 RKBS Building to weight.

Metcon (Time)

800m Run

400m Goblet carry

100 RKBS

400M Goblet carry

8p0m run
*Run hard. It will set the tone for the remainer of the workout.

**Goblet carry does not allow for easy breathing. Use a weight that will limit you carry’s to 100-150m.

***RKBS should be heavier than the carry. Aim for 3-5 sets.

Workout of the Day

CrossFit

  • CrossFit WOD 5/5/20

    Warm-up
    Side Lying Rainbow x10/10

    Side Plank Hip Touches x10/10

    V Ups x10

    Pushups x10

    Single Toe Touch x10/10

    Squats x10
    Metcon (5 Rounds for reps)
    5 Rounds for 24 Minutes

    1 min Mountain Climbers

    1 min Pushups

    1 min Flutter Kicks

    1 min Squats

    1 min Rest

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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