CrossFit WOD – 8/24/15

Metcon (No Measure)

Hip Mobility

Then

3 rounds not for time

Goblet Squats x8

Squat Therapy x10

Superman to V-up x 5 Each way

Back Squat (With a Running Clock)

Perform one Set Every Min on the MInute

S1 @ 50% x 8

S2 @ 60% x 6

S3 @ 65% x 5

S4 @ 70% x 4

One min Rest

Perform one set every 2 minutes

S5 @ 75% x 3

S6 @ 80% x 2

S7 @ 85% x 1

S8 @ 90% x 1

S9 – S10 @ 95% x1-2

Metcon (Time)

45 KBS 70/53

30 Burpees

15 KBS 70/53

Metcon (AMRAP – Rounds)

Extra Gymnastics

Practice Kipping/Butterfly Pull ups for 10 min

Set a 3RM Weighted Pull-up

Workout of the Day

CrossFit

  • CrossFit WOD 5/18/19

    Warm-up
    400m run

    Cannon Ball Rock

    Hollow Rock

    Hanging Hollow/Arch (dynamic)

    Knee tucks/Toes to Hips/Toes to bar

    Ring Pull-ups

    Ring Muscle-ups

    Workout Rehersal:

    Toes to Bar x5

    Box Jump overs x 10

    MU/Pull-ups x1-2

    run 200m

    2 rounds to understand rythem.
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20

    Toes to Bar x10

    Box jump overs x20

    Muscle-ups/Pull-ups x5

    *Partner Run 200m after every round.
    *You go, I do. (Alt Exercises)

    **Sub knee tucks, ring row, ring pull-ups for TTB and MU.

    ***Partners run every 200m together.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*

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