Assault Bike
Warm-up Crab Walk Relay 2 rounds Seated Twist & Lean x2 each side Squat w/OH reach 3 each side PVC Work Jump and Land x5 High Hang Power Clean x5  High Hang Power Clean (5×5 Across) Warm-up Example Bar x5 95# x5 135# x3 155#x3 175# x2 Working Sets @ 185#  Metcon (AMRAP – Rounds...
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Warm-up (No Measure) 200m Backwards Run Wide Stance Torso Rotations x8 Leg Swings x8 Metcon (Time) Partner Workout Bike 15/12 Cal Sit-ups x20 Push-ups x10 20 RFT Partners Alternate Rounds Example: Partner one complete one full round of Bike,Sit-ups, and Push-ups. Then Rests while Partner Two completes a full round of Bike, Sit-ups, and Push-ups....
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High Hang Snatch + Hang Snatch @ Knee (5×2/2 Across) Metcon (4 Rounds for reps) 1 minute Intervals Power Snatch Bike Cal Push-ups Row cal Rest 4 rounds
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Metcon (Time) Team Workout 2 RFT 100 Cal Bike 75 Pull-ups 100 Box jumps 75 HSPU
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Metcon (Time) Teams of 3 300 cal bike 150x Push press 150x KB swings 150x HSPU 300 cal bike
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Metcon (AMRAP – Reps) 45:15 -RKBS -sit-ups/ghd sit-ups -Hand Release Push–ups -v-ups -Bike Cal Emom 20
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Metcon (3 Rounds for reps) Amrap 8 Row cal x15 Pull-ups x10 Rest 4 min Amrap 8 Bike 15 Cal Toes to bar x8 Rest 4 min Amrap 8 Row 15cal Chest to Bar Pull-ups x6
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Metcon (Distance) 5m:2m Row Bike Run 2 rounds
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Metcon (Time) Team Wod 200m Sled Push (push as team H.A.F.) 100 TTB 100 SDHP 115/85 100 Dips/Ring Dips 100 Cal Bike
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Metcon (AMRAP – Reps) Partner WOD Amrap 15 Partner 2k row Then Alternate Rounds 10 cal Bike 15 box jumps
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Workout of the Day


  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

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