CrossFit WOD – 9/24/18

Warm-up

Min 0-10

Forearm Slides x5

Samson Stretch 20 sec each side

Squat & Twist x5

Air Squat x10

Min 10-15

Overhead Squat Prep:

Overhead Squat

1/4

1/2

Full

30-40

Metcon Prep:

Lat Pres x5

Kip Swing x4

Half Pull-up x3

Pull-up x2

Chest to bar x1

x2

1 Round

OHS x3

C2B x3

Min 55-60

Cooldown

15-30: Overhead Squat (Build to a 3RM)
40-55: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CoolDown

Ab Roller x15

DeadBug x30

2 rounds

Workout of the Day

CrossFit

  • CrossFit WOD 10/22/18

    Warm-up
    Min 0-10

    High Skips 45 sec

    Side shuffle with arm swing 45 sec

    walking High Kicks 45 sec

    90/90 Wall Slides x10

    Superman Flutter x1 min

    Sot Press x10

    Min 10-25

    Overhead Squat Prep:

    1/4

    1/2

    Full

    Clean Prep

    Pull-under

    Hang Clean

    Clean

    Bench Prep

    Puase on chest x5

    Normal pace x5

    Min 25-30

    Briefing
    30-60: The Other Total (Total Weight)
    Clean (1 Rep Max)
    Bench Press (1 Rep Max)
    Overhead Squat (1 Rep Max)

CrossFit Teens

  • CrossFit Teens WOD 10/19/18

    Push Press (5-5-3-3-3+)
    Metcon (AMRAP – Rounds and Reps)
    12 AMRAP

    250m Row

    20 Single Arm DB Push Press

    20 Toes to Bar

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