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 Suicides x5 Foam Roll: Calves Quads Low Back Seated shoulder slides x10 Standing shoulder slides x10 High jump/low jump x10 Singles x20 (10 slow/10fast) Single/double/single x10 Dubs x20 Workout rehearsal: Singles/dubs x30 Hang DB Clean & Jerk x10 (5R/5L) x5 Burpees 3 rounds, building to weight and skill for Metcon. Metcon (AMRAP – Rounds...
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Warm-up Min 0-10 Red light/ Green light Min 10-20 Side plank w/rotation x10 Side plank w/leg lift x10 Good morning x10 MedBall Goblet Squat x10 2 rounds Min 20-30 Deadlift Prep: Shin-to-Knee Shin-to-Thigh Deadlift Warm-up deadlift to Metcon Weight Min 30-40 Rehearsal 1 round at Metcon Weight/Pace 40-60: Metcon (AMRAP – Rounds and Reps) Deadlift...
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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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Fried Turkey (AMRAP – Rounds and Reps) x9 toes to bar x7 burpees x5 thrusters Amrap 30
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Warm-up Omar (Time) For Time: 10 Thrusters, 95# 15 Bar-Facing Burpees 20 Thrusters, 95# 25 Bar-Facing Burpees 30 Thrusters, 95# 35 Bar-Facing Burpees In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011 To learn more about Omar click here
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Warm-up 25-60: McCluskey (Time) 3 Rounds for time of: 9 Muscle-ups 15 Burpee Pull-ups 21 Pull-ups 800m Run If you’ve got a 20# vest or body armor, wear it. In honor of U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, was killed on November 4, 2010 To learn more about McCluskey click here...
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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 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 Skip-It MIn 5-15 Burpee Broad Jumps Single Leg Deadlift to Broad Jump Partner wallball Throws -Chest Pass -Overhead Throw -R Side Throw -L Side Throw -Squad Throw Min 15-35 Deadlift Prep: Pull to Knee Pull to Thigh Pull to Hip Brief Warm up Deadlift Min 35-47 Metcon Prep 3-2-1 Deadlift 10-5-3 Wallballs...
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Workout of the Day


  • 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