Ring Rows (8-8-8-8-8) Metcon (Time) Airdyne Deadlift 21-15-9
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Warm-up Facedown arm circles x50 Reverse Hyper x25 Box pistol squat x15/15 Snatch Grip Deadlift (5×3 @ 85% of snatch) Metcon (Time) PARTNER WOD 30 rounds for time Air dyne 12/Row 10/cal SKI 8cal Deadlift x6 Partners alternate rounds
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Metcon (AMRAP – Reps) Partner WARM-UP 7 min AMRAP Burpees Metcon (AMRAP – Reps) Partner WOD OHS x50 GHD SIt-ups/weighted sit-ups x50 SDHP x50 Airdyne Cal x50 AMRAP 20 If you complete the round you will start over and reduce the movements reps by 10. No designated rep count per person.
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Metcon (No Measure) Foam Roll Hip/t-spine Turkish get up-5×2 Plank Side plank Tabata Metcon (Time) Run 800m Row 800m Bike 800m Rest 3 minutes 2 rounds
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Metcon (No Measure) Foam Roll Hips/t-spine Dead bugs x30 Clam x15 PVC passthroughs x10 2 rounds Metcon (AMRAP – Rounds and Reps) Choose one 15min Amrap Air dyne 20cal x5 Mu x15 GHD Sit-up 15min Amrap Row 20cal x10 ring rows-to-Dips x20 Weight Sit-ups No mixing of movements. The latter of the two is a...
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Coaches Choice (No Measure) Metcon (AMRAP – Rounds and Reps) Hang Clean x20 Push Press x20 Burpee Box Jumps x20 GHD Sit-ups x20 (weighted Sit-ups to scale) HSPU x20 AirDyne/Rower x20 Cal AMRAP 20
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(No Measure) 10 Squat Therapy Goblet squat half v Clean (2-2-2-2-2-2) ** Squat Clean** Metcon (AMRAP – Reps) 8 AMRAP 15 Cal Airdyne 5 Box Jumps
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Metcon (No Measure) Emom 12 Min 1 x30 Dubs Min 2 x10 Push-ups Min 3 x5 Box jumps 24/30 Squat Clean (4×3 @ 75%) Metcon (AMRAP – Reps) Amrap 12 Cash In 1 Min Max Cal Airdyne x15 Ring Dips x5 Cleans Add Distance of Airdyne to Score Example x30 Cal Airdyne + 3 Rounds...
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Metcon (No Measure) Hip Mobility Shoulder Mobility A: Metcon (3 Rounds for time) Row 1k x3 1:1 Rest Ratio B: Metcon (3 Rounds for time) Run 1k x3 1:1 Rest Ratio C: Metcon (3 Rounds for time) Airdyne 1m x3 1:1 Rest Ratio
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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...
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Workout of the Day


  • CrossFit WOD 9/18/19

    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts


    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts


    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks



    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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