CrossFit WOD 9/10/19

Warm-up

Horizontal Pull-aparts x30

Diagnial Pull-aparts x15 each direction

Press Prep:

Barn Door (KB/DB)

Front rack rotations (Bar)

Midline talk

2×10 light load

Metcon Prep:

Seated Arm movements

March in place

Forward/backwards fall

50m Jog

x10 Kip Swings

x5 Burpees

50m Run

x10 Beat Swings

x5 Burpees

50m SPRINT

x5 Pull-ups

x5 Burpees

Shoulder Press (8-8-8-8)

*Across

**Bar/Kb/DB are acceptable loads.

***Utilize a weight that reps 7 and 8 are very difficult and possible failure on final round.

****Perform 2-4 Strict pull-ups or 8 Ring rows post each round.

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
*Bring the heat each round

**The intent is for each round to be near maximal output.

***Find a friend to push you and hold you accountable to your time goals.

Workout of the Day

CrossFit

  • CrossFit WOD 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

Archives