Chest-To-Bar Pull-ups (5×5) Metcon (AMRAP – Rounds and Reps) Thruster x15 KBS x15 AMRAP 15
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Metcon (Time) Hang squat cleans Chest 2 bars 15-12-9 Front Squat (5×3 +65% (pause first rep))
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Chest-To-Bar Pull-ups (x50 (Strict)) Metcon (No Measure) Every 4 minutes for 24 min x75 Dubs (125 singles) x12 pull-ups x21 KBS
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Metcon (AMRAP – Reps) With a Running clock Min 0-10 Run 800m Amrap Back Squat x5 @ 50% Ring Rows x10 Min 10-20 Run 800m Amrap Front Squat x5 @50% Pull-ups x10 Min 20-30 Run 800m Amrap OHS x5 @ 50% Chest 2 Bar Pull-ups x10 *Bars may come from racks. **Racks are to be...
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2001m Row or 2001m Run (1.25 miles)* 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11 Deadlifts (170# / 120#) 11 Push Jerks (110# / 75#)...
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Metcon (Time) 50m cash in (heavy) Then 4rft 6 chest to bar pull-ups 8 front squats 10 deadlift 12 s2oh Then 50m cash out.
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Warm-up Splits 2min (Use med ball to assist for the first minute then remove it or drop to your elbows.) Scorpion x10 Good morning x20 Overhead walking lunge x30 (PVC) Bulger (Time) 10 Rounds for time of: 150m Run 7 Chest-To-Bar Pull-ups 7 Front Squats, 135# 7 Handstand Push-ups In honor of Canadian Forces Corporal...
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Metcon (No Measure) Straddle Splits (Shoes on; on rubber” Med ball Assist) 2 Min Side Step (Bands around Knee) 1×50 Back Ext x25 Hip Thrust x25 Metcon (AMRAP – Reps) 10 Min Amrap x10 Front Squats 205/135 (From Ground) x15 Chest to Bar Pull-ups Metcon (AMRAP – Reps) 10 Min Amrap Back Squats x15 135/95...
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Metcon (No Measure) Wrist Mobility side-lying t-spine x10 Superman w/Arm Swing (Head high) x10 Goblet Squat x10 2 rounds CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10...
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CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep CrossFit Games Open 16.1 Scaled (AMRAP...
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Workout of the Day


  • CrossFit WOD 7/20/19

    Row 2m

    Medball squat throw (partner)

    Metcon Prep:


    Front squat


    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 partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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