CrossFit WOD 8/9/19

Warm-up

Push-ups

Rows (ring or Bar)

Ring Dip support 20-30sec

Pull-ups

Bench

Chest to Bar

DB/KB Press

Metcon (No Measure)

Bench x10

Row x10 (rings or bar)

5 rounds

Chest to Bar pull-ups x10 (strict or kipping)

DB/KB Press x10

5 rounds
*Stay across with all weights.

**Maintain rep scheme, scale movements up or down to meet volume demand.

***Run 400m after every round.

Workout of the Day

CrossFit

  • CrossFit WOD 12/13/19

    Warm-up
    Metcon (4 Rounds for reps)
    Min 1 -C2B/Pull-ups

    Min 2- Plank on hands

    Min 3 – Overhead squats

    Min 4 – alt leg toes to bar

    Min 5- recovery pace row.

    4 rounds
    * Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.

CrossFit Teens

  • CrossFit Teens WOD 12/11/19

    Clean (2-2-2-2-2)
    Increase weight
    Metcon (2 Rounds for reps)
    2 RDS for reps

    5 min Calorie Bike

    Then

    10 AMRAP

    5 Pullups

    10 Pushups

    15 Squats

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