Tag

Assault Bike
Overhead Squat (5-5-5-5-5+) Metcon (Time) Dubs x50 Bike 30 cal Dub x50 Thrusters 30 Dub x50
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Warm-up Tabata Samson Stretch Bottom Squat Hold High Knees Briefing Establish Partners Rehersal With a running clock: 2 Rounds Bike Wallballs Burpees Practice the Emom Structure with each round Metcon (Time) Partner WOD Bike 3 Miles Emom 5 Burpees 150 Wallballs Emom 10 Med Ball thrusters 100 Burpees Emom x20 Dubs/30 Singles
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Warm-up Min 0-8 Jumping Jacks Mt Climbers Hollow Body 45:15 2 rounds Min 10-20 Goodmornings x15 Sit-ups x15 Deadlift Progression Shin to knee Shin to thigh Shin to waist Min 20-25 Brief MIn 40-45 Establish partners and Pull out Bikes 25-40: Deadlift (5×8) *Build **Perform 15 V-ups after every set. 45-60: Metcon (AMRAP – Rounds...
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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
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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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Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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