CrossFit WOD 9/20/19


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


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 WOD 11/14/19

    Metcon (No Measure)
    Power & Speed (Rowing)

    x10 stroke with as much power as possible. spm below 20. Damper @10

    -Immediately into

    x20 strokes w/ damper @ 1. SPM as fast as possible.

    10 rounds
    Metcon (No Measure)
    Every 4m for 32m complete

    30s relax squat hold

    30s braced squat hold

    30s seated to touch (back against the wall)

    x20 Goblet Squats

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.