CrossFit WOD 9/25/19

Warm-up

Reverse Plank

Suitcase deadlift

Broad Jumps for height

Deadlift Prep: Top Down

Thigh

Knee

Deadlift

Metcon Prep:

Barbell Cycle Demo:

3 deadlifts

2 Hang Cleans

1 Push Jerks

*R1 @ Coaches pacing

**Utilize rep scheme building to Metcon Weight

Deadlift (3×3)

-Take 10 min to build to starting set.

-Across

-Move with precision. The weight should challenge your strength and stamina.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*Efficiency will be rewarded.

**Utilize a weight you could do at least one unbroken round with.

***Set a pattern of completing the movements and stay commited to it.

****9-12m time coal.

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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