CrossFit WOD – 9/25/18


Min 0-5

Row 10 Cal Slow

Row 20 Cal AFAP

Arm Circles x50

Superman x1 min + 20 reps

Single Arm Press (10R/10L)

Min 5-15

Barbell Prep:

Footwork (Push + Split)


Push Jerk

Split Jerk

Min 35-45

KB Prep:

Swing w/pinned Elbow x10

Clean x5


Clean and Jerk x3 Each arm

Cooldown 57-60

15-25: Push Press (Build to a 5RM)
25-35: Push Jerk (Build to a 3RM)
35-45: Split Jerk (Build to a 1RM)
45-57: Metcon (AMRAP – Reps)


Row 30 Cal

KB C&J x20 (10r/10L)


GF Gymnastics Wrist /Forearm Stretch

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