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Warm-up Min 0-5 Arm Circles Downward Dog Headstand/Headstand Lever Min 5-15 HSPU Prep: Push-up Deficit Pike Pike HS Hold HSPU Min 15-20 Brief Min 30-35 Workout Group Rehearsal: x1 HSPU x5 Toes through Rings x5 MedBall Cleans 20-30: Deficit Handstand Push-ups (5-4-3-2-1) Increases Deficit each round 40-60: Ledesma (AMRAP – Rounds and Reps) 20-Minute AMRAP...
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Warm-up Min 0-10 Tuck Jumps Mt. Climbers Babie Rolls 45:15 x3 Min 10-20 Hang Power Clean Prep: Pull-under High Hang Hang Min 20-25 Brief MIn 35-45 Metcon Prep: DB Hand P. Clean and jerk x5 Dubs x20 2 rounds 25-35: Hang Power Clean (Build to a 5RM) 45-60: Metcon (AMRAP – Rounds and Reps) DB/KB...
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Warm-up Min 0-15 Run 200m DB/Kb Upright Row Run 200m DB/KB Press Run 100m w/DB or KB Min 15-20 Movement Prep: Swing (Keep Elbow pinned) Clean x5 Push-Press x5 20-60: Metcon (Time) Run 400m x15R/x15L DB/KB P. Cleans Run 400m x15R/x15L DB/KB Jerks Run 400m x200m DB/KB Carry 3 RFT
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Warm-up Min 0-10 Run 400m Suitcase Deadlift x10/10 Knee Tucks x10 Hand Release Push-ups x10 Front Squats x10 Min 10-20 Run 100m Barbell Farmers Carry (50r/50l) x10 Toes to Bar x10 Push-ups x10 Hang Power Cleans Min 20-30 Briefing/Metcon Prep 30-55: Tama (Time) For time: 800-meter single-arm barbell farmers carry, 45/35 lb. 31 toes-to-bars 31...
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Metcon (3 Rounds for reps) Bike 30 Cal Power Clean x20 Toes to bar x10 Amrap 4 Rest 5 min 3 Rounds for Reps Warm-up Min 0-10 Movement Prep PVC Pass throughs x5 Good Morning x5 Sword Drill 20 sec Bar Shoulder Rotations x5 Press x5 Deadlift x5 Min 10-15 Power Clean Prep: Footwork High...
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15-30: 3 Position Clean (Build to a heavy complex) -Hip/Knee/Floor Warm-up Min 1-10 200m run x10 Broad jumps 200m run x10 Plyo Push-ups 200m Run x10 Air Squats Min 10-15 Clean Prep: Footwork x10 h/m/l High hang Clean x10 Hang Clean x10 Clean x10 30-60: Metcon (10 Rounds for time) 400m Repeats x10 -Run at...
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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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Warm-up Min 0-10 “Shapes and Sprints” Using PVC, create shapes that is announced by coach in a relay style sprint fashion. Min 10-20 Press in Boat Post x10 Single leg Deadlift x10/10 (Opposite arm and leg) Reverse Lunge x10/10 2 rounds Min 20-25 WOD Briefing: *Try and keep your feet stationary for all 30 reps....
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Warm-up Banded Walk x30 Forward/Backward 5 Point Squat x4 Supernated PVC Press x10 Front Squat x5 Coaches Pace x10 Personal Pace Metcon Prep Jump & Land Front Knee x5 Hang Power Clean x5 Push press x5 Push-Jerk x5 x1 rep of Complex 1 Clean 2 Front Squat 3 S2OH Front Squat (3×2) Across/pause EMOM Front...
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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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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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