Vertern Suicide Awareness WOD

Metcon (Time)

Every 22 Sec veteran commits suicide. For such reason we will complete 22 Reps of 22 movements.

Burpees

Push-Press 95/65

Box Jumps

Cal Row

SDHP 95/65

Push-ups

Pull-ups

Wallballs 20/14

Deadlift 95/65

Sit-up

KBS 53/35

Ring Dips

Thrusters 95/65

Hang Cleans 95/65

Air Squats

Mt. Climbers

HSPU

Hang Snatch 95/65

W. Lunge

Knees-to-Elbow

Dubs

Airydyne Cal

Workout of the Day

CrossFit

  • CrossFit WOD 6/26/19

    Warm-up
    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:

    Pull-under

    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

Archives