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Bench Press
Bench Press (5×6+12) *drop-set Metcon (No Measure) Ring Push-up 5×8-12 Straight arm Pull-down 5×15 Skull Crushers 3×20 Barbell Curls 3×20
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Warm-up Min 0-10 High Skips 45 sec Side shuffle with arm swing 45 sec walking High Kicks 45 sec 90/90 Wall Slides x10 Superman Flutter x1 min Sot Press x10 Min 10-25 Overhead Squat Prep: 1/4 1/2 Full Clean Prep Pull-under Hang Clean Clean Bench Prep Puase on chest x5 Normal pace x5 Min 25-30...
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15-30: Bench Press (Build to a 5RM) Warm-up Min 0-10 Knee to elbow rock 30 sec Push-up x5 Leg Lift x5 3 rounds Min 10-15 Bench Press Prep Demo x5 w/ pause x5 normal pace Min 30-40 Metcon Prep: Toes to Hips x5 Pike Push-up x5 KBS (Light) x5 Toes to Bar x3 HSPU x3...
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Warm-up Min 0-5 Rainbow x10 Inch worm x10 Squat and Rotate x10 Min 5-10 Workout Brief and Demo MIn 10-20 Warm-up Bench/Thruster Thruster Front Squat x10 Push-Press x10 Thruster x10 Bench Pause on chest x10 (empty bar) Min 20-30 Workout Rehearsal x3 Bench x3 Pull-ups x3 Thrusters 30-60: T.J. (Time) For Time: 10 Bench Presses,...
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Metcon (3 Rounds for reps) Amrap 5 max reps Bench Press @3/4 BW Match that Number in Push-ups Burpees x10 Rest 5 min Repeat x3
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Metcon (No Measure) Db Bench (drop set) 5×4-8 Lat pull-down 4×6 Banded bent over row (off rig) 4×6 Metcon (Time) Dubs x200 Thrusters x60 75/55 Ghd sit-ups/Sit-ups x45 Thrusters x30 75/55
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Bench Press (1-1-1-1-1) 10 min to build to your first set. Metcon (AMRAP – Reps) 45:15 x24 Assault Bike (Cals) DB Cleans Burpees You will complete 8 total Circuits of this Triplete.
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Bench Press (5-5-5-5-5) Metcon (Time) 50-40-30-20-10 Dubs 15-15-15-15-15 Toes to Bar
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Bench Press (5×5 @ 70-80%) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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Bench Press (3-3-3-3-3 @ 80-90% Across) Metcon (AMRAP – Rounds and Reps) KBS x8 KB Clean x6 KB Push Press x4 Switch arms Amrap 15
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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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