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Assault Bike
Metcon (3 Rounds for reps) Bike 30 Cal Power Clean x20 Toes to bar x10 Amrap 4 Rest 5 min 3 Rounds for Reps Warm-up Min 0-10 Movement Prep PVC Pass throughs x5 Good Morning x5 Sword Drill 20 sec Bar Shoulder Rotations x5 Press x5 Deadlift x5 Min 10-15 Power Clean Prep: Footwork High...
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Warm-up Min 0-5 Side Shuffle x10 Line hops 100ft (L/R) Scorpions x10 Min 5-15 Hang Clean and Jerk Prep: Footwork in Rack Footwork w/overhead High Hang Clean Push-Press Hang clean Jerk Min 30-40 Establish Teams & Set up Areas 15-30: Hang Clean & Jerk (find a 5RM) *Focus on consistent Movement. **Weight achieved during this...
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Warm-up Min 0-5 Run 200m Forwards Run 200m Backwards Min 5-8 Tempo Air Squats 10 decend/hold/ascend x5 Min 8-12 Thruster Progression: Front Squat x10 Press x10 Thruster x10 *Focus on balance and timing above all Min 12-20 Rope Climb Skill Work: Knee Tucks x5 J-Hook/Heel Hook Practice Ascend x3 Min 20-30 Briefing and Logistics: *When...
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Warm-up Line Drills: Pull Knee to chest (Walking) Lateral High Steps l/r Burpee Broad Jumps Overhead Lunge (Pvc) Press to Overhead Squat x10 Overhead Squat 1/4 x10 Parallel x10 Full Depth x10 Overhead Squat (x5) *Spend 10 Min Building to a Heavy 5 Rep Overhead Squat **Bar starts on the ground Metcon (AMRAP – Rounds...
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Metcon (AMRAP – Reps) Bike Toes to bar Row Handstand push-ups 45:15 6 rounds Complete each movements in a Circuit. 45 seconds of effort and 15 seconds of rest/transition time Warm-up Row 1k Bike 1 mile Handstand push-up Progression Pike/deficit pike x5 Strict HSPU x5 Kip Efficiency x5 Toes to bar progression Knee Tucks x10...
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Warm-up Bike 10 Sec Sprints x5 Alternated with your partner for the day Straddle Stretch Straddle Torso Circles Pidgeon Stretch Goodmoring x10 Air squat x10 2 rounds Deadlift/Thruster Progression Front Squat x5 Push-press x5 Thruster x5 Deadlift x10 Coaches pace x5/ Personal Pace x5 Metcon (Time) Partner Workout Buy-in 100cal Bike Then Thrusters Deadlift 50-35-20...
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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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Workout of the Day

CrossFit

  • CrossFit WOD 10/18/18

    Warm-up
    Hang & Twist

    Single Arm Hang x20 sec

    Flutter Kicks x30
    Metcon (No Measure)
    Weighted Pull-up Neg x20

    Straight Arm Pull-downs x100

    Floor Press x30 sec

    Hollow Hold x30 sec

    4 rounds

    Ring Push-ups

    x50

    DB/KB Row x10/10

    Iron Cross x20

    3 Rounds

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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