Tag

C2B
Warm-up Min 0-10 Forearm Slides x5 Samson Stretch 20 sec each side Squat & Twist x5 Air Squat x10 Min 10-15 Overhead Squat Prep: Overhead Squat 1/4 1/2 Full 30-40 Metcon Prep: Lat Pres x5 Kip Swing x4 Half Pull-up x3 Pull-up x2 Chest to bar x1 x2 1 Round OHS x3 C2B x3 Min...
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20-35: Front Squat (x2) 15m to find a 2 rep Front Squat Warm-up MIn 1-15 Run 200m x10 Kip Swings x10 Air Squats Run 200m x10 Pull-ups x10 Front Squats (PVC) run 200m x10 C2B x10 Front Squats (Bar) Min 15-20 Workout Briefing: -Front Squats *Keep mechanics above weight **Make manageable increases in weight. ***If...
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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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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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Big Sexy (Time) 5 Rounds for time: 6 Deadlifts, 315# 6 Burpees 5 Cleans, 225# 5 Chest-To-Bar Pull-Ups 4 Thrusters, 155# 4 Muscle-Ups In honor of Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi To learn more about Big Sexy click here
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CrossFit Open 18.5/12.5/11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18,...
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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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Metcon (2 Rounds for reps) Handstand Push-ups x10 Double-unders x25 Amrap 5 Rest 3 min Chest to bar Pull-ups x10 Double unders x25 Amrap 5 Rest 3 min Metcon (Time) For time 50 Double-Under 25 Handstand Push-ups 50 Double-unders 25 Chest to Bar Pul-ups
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Snatch (5×3 @70-75%) EMOM5 CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185# /...
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Power Snatch + Snatch (15 Min to set a 1RM) CrossFit Games Open 12.5 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters,...
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Workout of the Day

CrossFit

  • CrossFit WOD 10/20/18

    Warm-up
    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5

    SDHP:

    Sumo DL

    SDHP

    Push-Press

    Dip/Drive

    Push-Press

    Min 15-20

    Brief

    Min 20-30

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

    3m-2m-1m

    Bike

    SDHP

    Pull-ups

    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

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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