Tag

Box Jump
Warm-up 45:15 Side shuffle Lateral skip Forward/backward run 2 round Pull-a -parts x30 Banded Front Rack barbell Asst Squat Front Squat Prep: 1/4 1/2 Full Metcon Prep: Pull-ups Scrap Retrafions Kip swings Half pull-ups Pull-ups Burpee Box Jump Overs x3 Pull-ups x3 Front Squat (3-3-3-3-3+) Metcon (AMRAP – Reps) Burpee Box Jump Overs Pull-ups 2-4-6-8-10...
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Warm-up Partner Shoulder Stretch Pull-a-parts x50 90 rotation and press x20 Push/split Jerk Prep: Press Jump Land Push Jerk w/pause on dip Push Jerk w/pause on Catch Metcon Prep: Establish Distance for sprints. Scaling For HS Walk: Attempt to walk to the wall. Cut distance in half. Pike w/feet on box and walk around it...
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Warm-up Min 0-10 Candle Stick Carry 600ft Bottoms up Waiter Squat 2×8 Min 10-20 Metcon Prep Single Arm KBS 10R/10L Alt Arm KBS x10 Box Jump Overs x10 20-60: Metcon (Time) 800m Single KB Front Rack Carry Immediately into 3 Rounds x25 Box Jump over x50 Alt Arm KBS Immediately Into 800m Single KB FrontR...
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Warm-up MIn 0-3 armless burpees x10 *pvc behind back **First one done wins Shirt **Second Place wins Free Drink ****Third place wins hug from their favorite coach Min 3-5 Briefing Min 5-15 Movement Prep Wallballs x10 SDHP x10 (Bar) Box Jumps x10 Push-Press x10 (Bar) Cal Row x10 Push-ups x10 Squats x10 20-60: Zeus (Time)...
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Warm-up Min 0-5 Med Ball Rotations 1 min side to side 1 min front to back Pass throughs x5 Squat and Twist x10 MIn 5-10 Snatch Prep: Drop Snatch x5High/x5Low Pull-under x5High/x5Low Hang Power Snatch x5High/x5Low Power Snatch x5 high/ x5 Low MIn 10-15 Brief Min 30-40 Metcon Rehearsal x3 KB/DB Snatch to Thruster x5...
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Warm-up Min 0-5 run 400m Scorpian x10 V-up x10 HRPU x10 Min 5-10 Brief Min 10-20 Metcon Prep: 3 Rounds x5 Wallballs x5 KBS x5 Box Jumps R1 – Light R2 – Metcon Weight R3 – Heavier Than Metcon Weight Cooldown Childs Post 2 min Use Barbell to roll feet and Calves. 20-50: Morrison (Time)...
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Warm-up Min 0-5 Behind the Next Press x10 Overhead Lunge x10 Back Squat + Sot Press + Overhead Squat x8 Min 5-15 Footwork/Timing Pull under Hang Snatch Snatch 15-30: Snatch + OHS (1+3) Build to a heavy Complex30-45 Metcon Prep: KB/DB Snatch x5 Burpees x5 R1: Light Weight R2: Metcon Weight R3: Heavier than Metcon...
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Warm-up Min 0-5 Jumping Jacks Mt. Climbers Air Squats 30:30 x5 MIn 5-20 Drop Snatch 1/4;1/2;Full Sot Press High Hang Hang Snatch Snatch 35-55 Metcon Rehearsal/ Metcon 2 rounds Power Snatch x2 Box Jumps x2 Min 55-60 Cooldown 20-35: Snatch (Build to a 3RM) 46-55: Metcon (AMRAP – Reps) Power Snatch Box Jumps 2-4-6-8-10—– Amrap...
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Warm-up Min 0-5 Cone Grab Min 5-8 5 point Squat x3 Min 8-10 Waiter Squat x10/10 Min 10-12 Back Squat 1/4 x10 Parallel x10 Bottom x10 Min 30-40 Metcon Rehearsal x10 Jump Rope Passes x10 Wallballs x5 Burpee Box jumps 2 rounds 12-30: Back Squat (Build to a 5RM) 40-60: Metcon (AMRAP – Rounds and...
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Warm-up Min 1-5 Human skip it. Min 5-10 Squat Clean: Drop in Rack 5H/5M/5L High Hang Clean x5 Hang Clean x5 Squat Clean x5 Min 10-15 Workout Brief: *Keep Box Jumps and Burpees steady. Set small to Medium rep goals each time you begin the movement with a very deliberate and consistent rest. **Utilize a...
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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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