Metcon (No Measure) Goblet Squat x15 OHS x15 Sot Press x15 2 rounds Olympic Lifting Total (Total Weight) 15 min per movement. Extra: Metcon (AMRAP – Rounds and Reps) x15 Chest to bar pull-ups x10 Calorie Ski-Erg x5 Deadlift @ 75-80% 15 min Amrap
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Metcon (No Measure) Banded Superman Pull-aparts x15 Sot Press x15 OHS x15 2 rounds Snatch Balance (1-1-1-1-1) After every successful rep prefer 5 OHS. Metcon (AMRAP – Reps) 10 Min Amrap x5 Chest to bar Pull-ups x10 S2OH x15 OHS
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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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Workout of the Day


  • CrossFit WOD 11/17/18

    Omar (Time)
    For Time:

    10 Thrusters, 95#

    15 Bar-Facing Burpees

    20 Thrusters, 95#

    25 Bar-Facing Burpees

    30 Thrusters, 95#

    35 Bar-Facing Burpees
    In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
    To learn more about Omar click here

CrossFit Teens

  • CrossFit Teens WOD 11/14/18

    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Add weight every set
    Metcon (Time)
    5 RFT

    15 Hang Squat Cleans

    30 Pushups