CrossFit WOD 9/11/19

Warm-up

Row 500m

250/leisure

250/fast

Snatch Prep:

BN Press

Press in Half Squat

Snatch Drop

Pull under

High Hang

Hang Snatch

Snatch

Metcon (4 Rounds for time)

Row 30 Calories

x50 Double unders

x15 Power Snatch

Row 30 Calories

x50 Double unders

x12 Power Snatch

Row 30 Calories

x50 Double unders

x9 Power Snatch

Row 30 Calories

x50 Double unders

x6 Power Snatch
*Rest 3m b/t rounds

**Increase Power Snatch weight each round.

***Row Hard, Row Fast.

****Rounds 1 & 2 we could see some touch n go reps. Rounds 3 & 4 should be challenging enough of a load for routine singles.

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″

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