CrossFit WOD 9/6/19

Warm-up

Candle Stick lateral steps (banded) 1m each arm.

Candle Stick Squat x10 each arm (banded)

Front rack hold 30 sec

Front squat hold 30 sec

Front squat x10

Metcon Prep:

Beat swings/pull-ups/chest to bars

increasing thruster bar. starting with empty bar and building to weight over 3 sets.

Discuss rotations.

3.2.1.Go!

Front Squat (10-8-5-5-5-5-5)

*Build

**Focus on balance in the early sets and retain as the load increases.

Metcon (Time)

Cal Bike x30

Dubs/singles x150

C2B/Pull-ups x30

Thrusters x30
*Cal Bike will set the tone for the entire workout.

**Push yourself, but retain elegance and control your mistakes.

***Maintain skill and weight standards that allow for 2-3 sets for completion of each movement.

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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