CrossFit WOD 9/7/19

Warm-up

High Knees into wall 30 sec

Bottom push-up hold 30 sec

overhead carry Plate 100m

Metcon Prep:

Discuss rotations.

Demo Flow

3.2.1.Go!

Metcon (3 Rounds for reps)

Partner WOD

Partner Sled push 100m

Then

Amrap

Dips/Ring dips x20 (partner hangs from bar)

KBS x20 (partner holds plank)

Amrap 10

Rest 5 min

3 rounds
*Split reps as evenly as your fitness allows.

**Both partners push sled at the same time. Load appropriately.

***Dynamic partner waits for static partner to assume position before begining reps.

Workout of the Day

CrossFit

  • CrossFit WOD 11/20/19

    Warm-up
    Banded Hydrant x10 each leg

    Wall slides (heel)

    Air squats

    Russian swing

    3.2.1.Go
    Winter Time Hustle (Time)
    Run 200m

    15 KBS

    15 Wallballs

    8 rounds for time

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

Archives