CrossFit WOD – 8/6/15

Metcon (No Measure)

Batwing x 9 w/2 sec hold

Sot Press x10

3 rounds

Tall Jerks (3×3 Every 90 Sec)

Split Jerk (10×1)

Set 1 @ 60%

Set 2 @ 70%

Set 3 @ 75%

Set 4 @ 80%

Set 5 @ 85%

Set 6 @ 90%

Set 7 @ 95%

Set 8 @ 98-100%

Set 9 @ 100-105%

Set 10 @ 105+

Perform 1 Set every 2 minutes

Metcon (Time)

12-9-6

Thrusters @ 115/85

Bar over Burpees

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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