Metcon Metcon Prep: Demo 3 rounds 150m Row 5 Burpees 5 Box Jumps 100m Run Brief 3.2.1.Go! Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m Run In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009 To learn more...
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Warm-up Intro / Overview: 5 min Warm up: 10-15 min Stones: Hip opener Step by step to shoulder -experiment w/ weights One step to shoulder -experiment w/ weight -shirt emblazoned Sandbags -carries -ground to shoulder Close / Depart
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Warm-up Horizontal Pull-aparts x30 Diagnial Pull-aparts x15 each direction Press Prep: Barn Door (KB/DB) Front rack rotations (Bar) Midline talk 2×10 light load Metcon Prep: Seated Arm movements March in place Forward/backwards fall 50m Jog x10 Kip Swings x5 Burpees 50m Run x10 Beat Swings x5 Burpees 50m SPRINT x5 Pull-ups x5 Burpees Shoulder Press...
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Warm-up Dead bugs x50 Nordic lift x50 DB shoulder press x20 Good morning x20 Deadlift prep: (top-down) thigh Knee Full ROM Metcon Prep: Push-up/pike push-up/HSPU (DEMO) Deadlift (15-10-8-5-5-5-5-5) *Build **Set 15 & 10 should elevate heart rate and “wake up” the muscles ***Put into practice the skills learned from the last 5 weeks of pausing....
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Warm-up Straddle to layback Nordic Lift Side Plank w/Twist 2 rounds Deadlift Prep: Pull from Hang Metcon Prep High Knees 30 sec Burpees 30 sec Air Squats 30 sec Claim real-estate 3.2.1.Go! Deadlift (4×4) *Across **Pause in the Hang ***Move with precision. ****2m rest between each round. Metcon (AMRAP – Rounds and Reps) Amrap 15...
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Warm-up 45:15 Jump rope Wallball Front Squat Burpee Box jumps 2 rounds Deadlift Prep: Straight leg Good morning (Close/Wide) Jefferson Curl Deadlift to knee Deadlift to thigh Deadlift Metcon Prep: Establish bike and box area. Discuss 1m starting intervals. 3.2.1.Go! Deadlift (5×6) *Across **Pause in the hang ***Move with precision ****Two min rest between each...
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Warm-up Torso Twist Ground to Sky Jumping Jacks High Knees Air squats BN Press (close; wide;normal) Press in P.Snatch Press to P.Snatch High Hang Snatch (No Feet) Metcon Prep: Bar over Burrpees Power Snatch Handstand walk/ Bear crawl Hang Power Snatch (5×3) *Across **No foot movement ***Minimal heel lift **Utilize a weight slightly heavier than...
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Warm-up Pick Drill Arms Arms/Back Full Stroke w/focus on catch. Row 10 Cal Burpee 5 Single arm Press/Press/Push-press *Three rounds progressing through the movements **Coach leg on the Press variations. Metcon (5 Rounds for time) Row Calories 30/25 Burpees x20 Push Press x10 Rest 3 Min 5 Rounds *Maxium time spent on the rower should...
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Warm-up Nordic Lift x10 Single leg half squat w/leg lift x10 Bound 1-3 Plates w/stiff legs x10 3 rounds Deadlift Prep: Discuss halt DL to Knee DL to Thigh Deadlift Attach plates, x10 @ coaches pace Metcon Prep: Demo Movements Find Restate 3.2.1.Go! Deadlift (5×10) *Across 50-60% of your 1RM **Pause in the hang. 1inch...
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Warm-up Row 2m Medball squat throw (partner) Metcon Prep: Press Front squat Thruster Pull-under to Thruster hang clean to Thruster Squat clean thruster. Metcon (Time) 80 cal row 40 Squat Clean Thrusters 20 Burpees over Partner. 60 Cal row 20 Squat Clean Thrusters 10 Burpees over partner 40 cal row 10 Squat Clean Thrusters 1000m...
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Workout of the Day


  • CrossFit WOD 9/18/19

    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts


    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts


    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks



    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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