CrossFit WOD – 8/6/18

Warm-up

High Steps x30 Forward/Backward

Deeps Lunge x20 (10/10)

Squat & Twist x10

5 Point Squat x5

Movement Prep

Air Squat x10

Front Squat x10 (PVC)

Overhead Squat x10 (PVC)

Visual Demo: Lateral Bound

Metcon Prep

x10 Air Squats

x5 Lateral Bound

x10 Front Squats (Empty Barbell)

x5 Lateral Bound

x10 Overhead Squats (Empty Barbell)

x5 Lateral Bound

Metcon (3 Rounds for reps)

Amrap 5

Sprint 200m

Remaining time

Air Squat x10

Lateral Bounds x20

Rest 3 Min

Amrap 5

Sprint 200m

Remaining Time

Front Squat x10

Lateral Bounds x20

Rest 3 Min

Amrap 5

Sprint 200m

Remaining Time

Overhead Squat x10

Lateral Bounds x20
Front Squats

135/95

Overhead Squats

95/65

Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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