Metcon (No Measure) side lying t-spine x10 Band assisted Reverse Lunge x10 Sot Press x15 High-Hang Snatch (3×3 ) Focus on speed and consistency. Move up in weight slow each set. One set every 90 sec. **Squat these please Snatch (5×3) Stay consistent with your reps. Be patient as you pull from the ground and...
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Metcon (No Measure) 2×10 Squat Therapy Goblet Squats Tabata Dubs Metcon (Weight) Back Squat x10 RDL x10 4 Rounds. Bar comes from the ground, Super-set both movements. Rest after you have completed a set of both movements. Keep the weight the same for all Sets. Metcon (AMRAP – Reps) AMRAP 15 OHKB Carry. 100ft Chest...
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Metcon (No Measure) Squat Therapy 2×10 Goblet Squats 2×10 Back Squat (One set every 2 min) S1 x4 @ 70% S2 x4 @ 75% S3 x2 @ 80 S3 x2 @ 85 S4 x1 @ 90 S5 x1 @ 95 S6 x1 @ 98-100 S7 x1 @ 100+ S8 x1 @ 100+ Metcon (AMRAP –...
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Metcon (No Measure) y’s/t’s x20 Squat Therapy (No Wall) x10 Kneeling Jump x10 Power Clean + Push Jerk (2-2-2-2-2-2) Build to the heaviest AND CLEANEST 2 rep that you can over the course of 6 sets. Metcon (AMRAP – Reps) 6 Min Amrap Hang Squat Clean x2 Chest to Bar x6
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Metcon (AMRAP – Rounds and Reps) 48 Mn AMRAP 9 C2B 5 Burpees 4 Power Cleans 205/135
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(No Measure) Hip Mobility 10 Scorpions 10 Goblet Squats 15 Sots Press Back Squat (Every 2 Minutes) S1@65%x8 S2@70%x6 S3@75%x4 S4@80%x3 S5@85%x2 S6-10@90%x1-2 Metcon (AMRAP – Rounds and Reps) 9 AMRAP 10 Pullups 30yd Suicide Rx+ Chest to Bars
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Coaches Choice (No Measure) Handstand Walk (10min) Lateral Wall walks as scaled. Pike walk for beginners. Metcon (5 Rounds for time) Every 6 min for 30 min 50 Dubs 15 OHS @ 95/65 15 Box jumps 10 Pull-ups RX+ OHS @ 115/85 Chest to bar Pull-ups Write down time for each round.
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CrossFit Coaches Choice (No Measure) Overhead Squat (3×10) Level 1 – PVC Pipe Level 2 45/35 Level 3 95/65 It has been a long time since you all have had weighted OHS so please me modest. We will be slowly building up over the next few weeks to establish a new PR. Squat as deep...
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CrossFit Chinese Splits (No Measure) Metcon (No Measure) Emom 9 Min 1 – Dubs Min 2 – x10 Goblet Squats 35/53 Min 3 – x10/8 TTB Back Squat (10 x 2 @ 40%) 3 Sec Pause at the Bottom. Metcon (Time) For Time: x30 Chest 2 Bar Pull-ups x50 OHS 45/35 Metcon (Time) Extra Work...
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CrossFit Metcon (No Measure) Squat Therapy x5 Goblet Squat 70/53 2×10 Back Squat (5×1 @ 95% Emom5) Metcon (Time) 18-15-12-9-6-3 KB Thrusters 53/35 18-15-12-9-6-3 Chest 2 Bar pull-ups RX+ Bar MU Same Rep Sceme as C2B Metcon (No Measure) Extra Work Strict Weighted Pull-ups 5×5 Weighted Push-ups 5×10 20yrd Sprint x 20 1 Sprint Every...
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Workout of the Day


  • CrossFit WOD – 9/22/18

    Min 0-8

    Med Ball Carry 200m

    Hang 30 Sec

    x10 Air Squats

    Min 8-16

    Plate Carry 200m

    Rope Pull-ups x10 (Rows x20)

    x10 Front Squats

    Min 16-25

    Bar Carry 200m

    x1 Rope Climb

    x10 Thrusters

    Min 25-30


    Min 30-40

    Establish workout areas and Potty.
    40-60: Dae Han (Time)
    3 Rounds for time of:

    Run 800m with a 45# barbell

    3 Rope Climbs, 15′

    12 Thruster, 135#
    In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
    To learn more about Dae Han click here

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