CrossFit WOD – 9/8/15

(No Measure)

Hip Mobility

10 Scorpions

10 Goblet Squats

15 Sots Press

Back Squat (Every 2 Minutes)

S1@65%x8

S2@70%x6

S3@75%x4

S4@80%x3

S5@85%x2

S6-10@90%x1-2

Metcon (AMRAP – Rounds and Reps)

9 AMRAP

10 Pullups

30yd Suicide

Rx+ Chest to Bars

Workout of the Day

CrossFit

  • CrossFit WOD 10/20/18

    Warm-up
    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5

    SDHP:

    Sumo DL

    SDHP

    Push-Press

    Dip/Drive

    Push-Press

    Min 15-20

    Brief

    Min 20-30

    Establish Stations
    30-60: Metcon (3 Rounds for reps)
    Intervals

    3m-2m-1m

    Bike

    SDHP

    Pull-ups

    Farmers Carry

    Push-Press 135/95
    Total reps each round

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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