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 10/18/18

    Warm-up
    Hang & Twist

    Single Arm Hang x20 sec

    Flutter Kicks x30
    Metcon (No Measure)
    Weighted Pull-up Neg x20

    Straight Arm Pull-downs x100

    Floor Press x30 sec

    Hollow Hold x30 sec

    4 rounds

    Ring Push-ups

    x50

    DB/KB Row x10/10

    Iron Cross x20

    3 Rounds

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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