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 Wallballs x10 Shuttle Sprint Burpees x10 Shuttle Sprint Jump Rope x100 Shuttle Sprint Snatch Prep Drop Snatch 1/2/Parallel/Deep Squat High Hang Snatch x5 Hang Snatch x5 Snatch x5 Hang Snatch + Snatch (5×2+2) Across Metcon (Time) Wallballs x20 Burpees x40 Dubs x60 3 RFT Compare Score to 4/3/18
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Warm-up BN front rack x10 Goblet squat with Ankle focus 2×20 sec 3 pos front squat 1/4;parallel; full x3 coaches Front squat x10 personal pace Paused Front Squat (3×2) 75% of last week. Front Squat (3×2 ) Across Metcon (No Measure) Every 90 seconds for 9 minutes Dubs x30 Over bar Burpees x10
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Clean and Jerk (5×2 Across) Complete one clean and one jerk for two reps. Warm-up Dot Drill Tabata x4 T-Spine Rotation (beam support) Clean Pull-Under x5 Jump from Knee x5 Hang Clean x5 Drop Jerks x5 (Push or Split Jerk) Jerks x5 Clean and Jerk x3 Metcon (Time) Cluster Bar Facing Burpee 9-6-3 Cluster should...
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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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Warm-up Run 200m x5 Burpees x10 KBS x 5 Pull-ups x10 Deadlift x5 Box Jumps x10 Goblet Squats Movement Prep C2B Progression PVC Pull-down Lat Press Half Pull-up to Pull-up 2:1 x2 Chest to Bar DB/KB Squat Clean High Hang x5 Hang x5 Clean x5 PVC Deadlift x15 x5 Coaches Pace/x10 Metcon Pace PVC Overhead...
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Front Squat (15 MIn to find 1RM) Warm-up Run 400m Kneeling Hamstring Stretch x30 Sec Pidgin Stretch Switch legs Wrist Stretch 30 sec Front Squat Progression Zombie Squat x5 Front Squat Coaches Pace x5 Personal Pace x10 Metcon (Time) Burpees to Target x100 Every 3 min run 200m Run should take no more than 90...
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Warm-up 1 min interval Side shuffle Burpee Jump rope 2 rounds Air squat demo X5 Coaches pace x10 personal pace Backsquat X5 coaches pace X10 personal pace Back Squat (20m to establish 1Rm) Metcon (AMRAP – Rounds and Reps) Amrap 10 Dubs x25 Air squats x50 Burpees x10
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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 Inchworm to hollow body x8 Broad Jump x10 (x5 height/x5 distance) Clean Warm-up Jump and Land x5 High Hang P.Clean x5 Hang P. Clean x5 Low Hang P. Clean x5 3 Pos Clean H/M/L (5×2 Across) High/Middle/Low -Utilize Power Cleans for all 3 positions -Focus on Positions and moving naturally Example Warm-up x2 w/Bar...
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Workout of the Day


  • CrossFit WOD – 8/14/18

    Side shuffle 100m l/r

    Run 400m

    Clean and Jerk Prep:

    Pull Under 1/4;Half;Full

    Tall Jerks x5

    Hang Clean x5

    Push Press x5

    Clean x5

    Jerk x5

    clean and jerk x3
    Clean and Jerk (x3)
    Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
    Metcon (Time)
    Run 200m

    Run 400m

    x 9 Clean and Jerks

    run 200m with 45/25 plate.

    Clean and Jerk options




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