Tag

Box Jump
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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Warm-up Deadlift pvc x15 Wallballs 10/14 x15 KBS 35/26 x15 Knee tucks x15 Lateral Jumps over PVC x15 Walking Lunges x20 Deadlift Bar x10 Toes to Hips x10 KBS x10 53/35 Box Jumps x10 Walking Lunges x10 Deadlift 135/95 x5 Toes to Bar x5 KBS x5 70/53 Box Jump overs x5 Walking Lunges x10 Metcon...
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Warm-up 3 rounds Thrusters x5 Box Jumps x5 SDHP x5 Burpee x5 KBs x5 35/18; 53/35; 70/53 (Coaches Pace First round Victoria (Time) 5 Rounds for Time 10 Thrusters (95/65 lb) 14 Box Jumps (24/20 in) 12 Sumo-Deadlift High-Pulls (95/65 lb) 12 Burpees 27 Kettlebell Swings (1.5/1 pood)
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Warm-up 200m Run KB Front Squat 5R/5L KB Push/Press 5R/5L 2 Rounds PVC Work Thruster x10 5 Coaches Pace/5 Metcon Pace Deadlift x10 5 Coaches Pace/5 Metcon Pace Establish Metcon Stations Andy (Time) For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts, 115 lb. 1.5-mile run 75...
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Warm-up Banded couch stretch Banded Walk 90 sec Swimmers x8 Rainbow x8 HSPU Prep: Deficit Pike x5 Elevated Pike/Deficit Pike x5 Strict HSPU x5 Kipping Attempts/Clean-up x5 Demo Lunges/Box Jumps/Wallballs Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-ups In...
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Warm-up Run 200m Box Step overs x10 Taters x10 2 rounds Scorpion x10 Sit-to-getup x5 Air Squat x10 Workout Prep: ~Establish Exercise Zones Then 1 Round 5 KB Swings 5 Box Jumps 5 Burpees 5 Wallball shots Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees...
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Workout of the Day

CrossFit

  • CrossFit WOD 10/20/18

    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

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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