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 3/19/19

    Warm-up
    Row Intervals

    1m Rounds

    R1-20SPM

    R2- 26SPM

    R3- 20 SPM

    R4- 30 SPM

    R5- 20SPM

    Push-up x10

    Walking Lunge 50ft

    Burpee x5

    Pike Push-up x10

    KB Walking Lunge 50ft (Light)

    Burpee x5

    HSPU x3-5
    Metcon (Time)
    Row 500m

    Handstand Push-ups x15

    KB/DB Walking Lunge 200ft

    Burpee x20

    3 RFT
    *Shoot for 7-9 Min rounds

    **Modify HSPU to meet skill level and fitness need.

    ***Single KB/DB for Lunges

CrossFit Teens

  • CrossFit Teens WOD 3/15/19

    Shoulder Press (5-5-5-3-1+)
    CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
    3 rounds of:

    10 snatches 95lb/65lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 65lb/45lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 45lb/35lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 chin-over-bar pull-ups

    12 bar-facing burpees (may step over bar)

    Time cap: 12 minutes, including 3-minute rest

    period

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