CrossFit WOD – 9/21/18

Metcon (3 Rounds for reps)

Bike 30 Cal

Power Clean x20

Toes to bar x10

Amrap 4

Rest 5 min

3 Rounds for Reps


Min 0-10

Movement Prep


Pass throughs x5

Good Morning x5

Sword Drill 20 sec


Shoulder Rotations x5

Press x5

Deadlift x5

Min 10-15

Power Clean Prep:


High Hang P. Clean

Hang P. Clean

Power Clean.

Min 15-25

OH Lunge x10

Toes to Bar Complex:

Knee Tuck

Toes to Hips

Toes to head

Toes to Bar


Min 25-60


Metcon (3 Rounds for reps)

Row 20 cal

DB/KB OH Lunge x20

Amrap 4

Rest 5 min

3 Rounds for Reps

Workout of the Day


  • CrossFit WOD 6/26/19

    Teams of 3

    Partner A- Holds L-Sit

    Partner B-Seated KB Front rack hold

    Partner C- Bike 5–10 Calories (15-20 Sec of effort)

    *Take your time on transitions. “biking” partner waits until “holding” partners are in position before beginning.

    Hang Power Clean Prep:


    Dip, Drive, Drop

    Hang Power Clean

    Metcon Rehersal:

    *Establish groups and practice station rotation

    **Build weight for Clean and FR hold.
    Metcon (AMRAP – Reps)
    Bike 1 min

    rest 1 min

    Hang Power Clean 1 min

    rest 1 min

    Sit-ups/GHD Sit-ups 1 min

    rest 1 min

    KB Front Rack Hold 1 min

    rest 1 min

    3 rounds

CrossFit Teens

  • CrossFit Teens WOD 6/19/19

    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders