CrossFit WOD 9/20/19

Warm-up

Jumping Jacks 45 sec

Lunge x20

High Knees (heel pull) 45 sec

Air Squats (coaches pace)

200m run

PVC Overhead Squat

400m Run

Overhead squat (Bar)

Metcon Prep:

Brief expectations and standards

3.2.1.Go

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*500+ days since Nancy’s last visit.

**Run at a maintainable pace.

***Keep sets of overhead squats between 1-2 sets. Adjust weight to fit this demand.

Metcon (No Measure)

BN Press x10

Sit-ups/GHD Sit-ups x20

Box Goblet Squat x10

3 rounds NOT for time
*Recover well from Nancy prior to beginning.

**Utilize weights for presses and squat that will allow for very detailed yet challenged reps.

***Should take no more than 12 minutes to complete.

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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