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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20-35: Hang Snatch + Snatch (Build to a heavy complex) Warm-up Min 0-5 Sit in Straddle to Starfish arch x8 Scorpion x5 Rainbow x5 Supine leg Swings x5 Min 5-15 Snatch Prep: Footwork 1/4;1/2;Full Sot Prep x10 High Hang Hang Snatch Min 15-20 Brief 35-45 Metcon Prep Overhead lunge x4-2 Barfacing Burpee x4-2 SDHP x4-2...
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Warm-up Min 0-5 & 10-15 Carl Paoli’s Squat Test Palm the floor w/feet @ Squat stance Hip Width Feet together Min 5-10 Mobilize Ankel & Hip Ankle: Dorsi Flexion x30 sec each foot Hips: Kneeling Thrust x10 Retest C.P.S.T. Min 15-25 Pistol Scaling: Single Leg Squat Pistol on Box Box Pistol Pistol Min 35-45 Select...
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Warm-up MIn 0-5 Side Shuffle x100m (R/L) x10 Burpees x10 Jumping Lunges Min 5-10 Front Squat Prep Front Squat 1/4;1/2;Full Min 25-35 Metcon Rehersal Run 200m Burpee to target x5 10-25: Front Squat (Every 90 Sec x5 reps) -Increase weight every set. -If you establish a 5RM before time runs out then drop down in...
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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 0-10 Run 200m x10 Kip Swings Run 200m x10 Burpees run 200m x10 Air Squats Min 10-15 OHS Prep: 1/4 1/2 Full Min 30-45 Metcon Rehersal 200m Run x5 Pull-ups/Jumping Pull-ups x5 Burpees 200m Run x3 Chest to Bar x3 Burpees 15-30: Overhead Squat (Build to a 15RM) 45-60: Metcon (Time) 800m run...
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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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25-40: Back Squat (Build to a 10RM) 15 Min to Build to a Heavy 10 Rep Backsquat Warm-up Min 0-6 Line Drills **Down and back Length of the Floor: High Steps (forward/Backward) Walking Lunge (Forward/Backward) Side Shuffle High Skips Min 6-15 Nordic Lift x10 Goblet Squat x10 3 Rounds Min 15-20 Back Squat Prep: 1/4,Parallel,...
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Warm-up Line Drills: Pull Knee to chest (Walking) Lateral High Steps l/r Burpee Broad Jumps Overhead Lunge (Pvc) Press to Overhead Squat x10 Overhead Squat 1/4 x10 Parallel x10 Full Depth x10 Overhead Squat (x5) *Spend 10 Min Building to a Heavy 5 Rep Overhead Squat **Bar starts on the ground Metcon (AMRAP – Rounds...
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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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Workout of the Day


  • CrossFit WOD 10/20/18

    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5


    Sumo DL





    Min 15-20


    Min 20-30

    Establish Stations
    30-60: Metcon (3 Rounds for reps)





    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