CrossFit WOD – 8/3/15

Metcon (No Measure)

Emom 9

Min 1 Bridge Press x5

Min 2 Squat Therapy x10

Min 3 Sot Press x10

Back Squat (Perform 1 Set every 2 minutes)

S1 – x5 @ 70%

S2 – x3 @ 75%

S3 – x3 @ 80%

S4-S5 – x2 @ 85%

Metcon (Time)

Every 4 min for 16 minutes

x25 WallBall 20/14

x20 KBS 53/35

x15 Pull-ups

Metcon (No Measure)

Extra Work

3 RNFT

x15 GHD Sit-ups

x10 Standing Dumbbell Press (AHAP)

x2 Rope Climbs

Workout of the Day

CrossFit

  • CrossFit WOD 6/26/19

    Warm-up
    Teams of 3

    Partner A- Holds L-Sit

    Partner B-Seated KB Front rack hold

    Partner C- Bike 5–10 Calories (15-20 Sec of effort)

    *Take your time on transitions. “biking” partner waits until “holding” partners are in position before beginning.

    Hang Power Clean Prep:

    Pull-under

    Dip, Drive, Drop

    Hang Power Clean

    Metcon Rehersal:

    *Establish groups and practice station rotation

    **Build weight for Clean and FR hold.
    Metcon (AMRAP – Reps)
    Bike 1 min

    rest 1 min

    Hang Power Clean 1 min

    rest 1 min

    Sit-ups/GHD Sit-ups 1 min

    rest 1 min

    KB Front Rack Hold 1 min

    rest 1 min

    3 rounds

CrossFit Teens

  • CrossFit Teens WOD 6/19/19

    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders

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