Box Jump
Warm-up Dot Drill x1 min Rest 30 sec Jump rope x30sec 4 Rounds Squat W/Rotation x8 Shoulder Circles x20 small/x20 Big ~forward and backward Push-Jerk Progression Press x5 Push-Press x5 Jump and Land x5 Push-Jerk x5 (Pause on catch 3-5 seconds) Push Jerk (2-2-2-1-1-1) Warm-up Example: x5 w/bar x5 @ 75# x3 @ 95# x2...
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Warm-up Row legs x10/Legs-back x10/full pull x10 Row 20 Cals (Pause on extension) 5 point Squat x3 Sit-ups x5 Box jumps x10 2 rounds Thruster prep: Press x5 Dip /Drive/Press x5 Front Squat/Press x5 Thruster x10 (5 Coaches pace/5 Wod Pace 1 round 5 Thrusters 5 Sit-ups 5 Box jumps 5 Cal Row Metcon (Time)...
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Warm-up 200m run 100m Backward run Leg Swing x10 High Steps x10 (forward/backward) Counter balance Squat (partner assisted) PVC Work Back Squat x5 (balance focus) Back Squat x10 PVC Back Squat (5-5-5-5-5 Building) Warm Up Example: x5 W/bar x5 @ 95 x5 @ 135 x2 @ 185 x2 @ 205 x1 @ 225 x1 @...
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Warm-up High Steps Bear Crawl Inch worm Skill Work -Chest to Bars Hollow Arch (floor) x10 Hollow Arch Hanging 20 Sec Half Pull-ups 2×4 Chest to Bar Attempts -Bounding Box Jumps Dropping Bound Rebound Metcon (Time) 100 Air Squats 80 KBS 60 Box jumps 40 Burpees 20 Chest to Bar Pull-ups Metcon (No Measure) Extra...
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Deadlift (3×8 Across) 10-20# up from last week Stiff Leg DL (3×15) 70% of weight used for deadlifts. Metcon (Time) 100m Sprint Box jump overs x30 toes to bar x10 5 RFT
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Shoulder Press (5×8 Across) 5-10# up from last week Upright Row (5×8 Across) Metcon (Time) Row 500m x15 Burpee box jumps 400m Run 2 rounds for time
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Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
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Snatch (5×3 Across) Metcon (Time) Wallballs x50 Burpee Box jumps x20 Power Snatch x30 95/65 Burpee Box Jumps x20 Time
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Cameron (Time) For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24” 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20# 50 Sit-ups 5 Rope Climbs, 15′ In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died...
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Overhead Squat (10×1 Build) Metcon (Weight) Every 3 minutes for 18 minutes x15 Overhead Squats 115/75 x10 Burpee Box Jumps
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Workout of the Day


  • CrossFit WOD 1/16/19

    Jump rope

    Pivot Lunge

    Pike Push-up


    KB Press

    Metcon 1 Prep

    2 rounds

    X15 dubs

    X10 KBS

    *build in weight and skill

    Metcon 2 Prep:

    Strict HSPU Range Test

    Front Rack Lunge (Build in Weight, alternate legs.
    Metcon (AMRAP – Reps)


    KB Snatch
    *Circuit fashion.
    Metcon (AMRAP – Rounds and Reps)
    Amrap 9

    Strict HSPU


    Front rack Lunge x20


CrossFit Teens

  • CrossFit Teens WOD 1/11/19

    Shoulder Press (5-5-5-5-5+)
    Hotel Hell (Time)
    100 Hang Squat Clean Thrusters 35/25 KB or DB

    5 Burpee emom