Warm-up 0-5:00 Briefing 5:00-20:00 PVC Shoulder Stretch x30s Each Side Barbell Shoulder Rotations x20 Upright Row x10 Upright Row to Front Rack x10 High Hang Clean Low Hang Clean Clean from Ground Demo Complex (Above knee, below knee, ground) 20:00-35:00 3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Metcon (AMRAP – Reps)...
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Warm-up Upright row Dip/Drive/High Pull Low Hang Clean Pull Clean Pull High Hang Muscle Clean Hang Muscle Clean Muscle Clean High Hang Clean Low Hang Clean Squat Clean Clean Pull (3×2) *Across *Focus on hip extension Clean Pull + Clean (6×2+2) *Across Metcon (AMRAP – Rounds and Reps) 7 AMRAP 3 Hang Power Cleans 135/95...
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Warm-up (No Measure) Clean Upright Row Upright Row to Front Rack High Hang Muscle Clean Low Hang Muscle Clean Ground Muscle Clean Power Clean Metcon (AMRAP – Rounds and Reps) 20 AMRAP 4 Power Cleans 40 Double Unders 400m Row
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Warm-up Air squat Push up Barbell upright row to front rack Wall ball Handstand Muscle Clean (do A LOT of them) Strict HSPU test Kipping HSPU demo and trial Power Clean Discuss rotation and efficient transitions of movements Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power...
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Warm-up Row drills Focus on catch 1m @ less than 20spm 1m @ 20-25spm 1m @ max spm Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×2) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn...
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Warm-up Power warm-up Med ball chest pass Med ball granny shot (overhead) Deficit Clean Deadlift (stand on 35# plates) Clean deadlift Muscle clean Power clean high Power clean mid Power clean low Metcon (18 Rounds for weight) Power Clean Waves 5-3-1 x 3 Then 3-2-1 x 3 *There are 18 total sets of power cleans....
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Mamba & GiGi (AMRAP – Rounds and Reps) Amrap 18 5 Ring Muscle ups (pull-ups/C2B) 8 Power Cleans 24 Box Jumps 13 Burpees From CrossFit Invictus: “Today’s tribute to the legendary NBA All-star who’s work ethic remained unparalleled over the years. This workout, originally posted by us on April 13th 2016 in honor of his...
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Warm-up Banded ankle mobility Banded hip mobility Back bend/asst back bend T/y/I x8 each 2 rounds Push ups Pike push-ups HSPU Clean deadlift Muscle clean Power clean high Power clean mid Power clean low Clean Metcon (Weight) With a Running Clock Min 0-10 x10 push-ups Power clean 3-2-1 Min 10-20 x10 HSPU/Pike Push-ups Cleans 3-2-1...
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Warm-up Banded ankle mobility Banded hip mobility Bent over snow angles x10 Jump rope 30s Wallball x10 2 rounds Deficit clean deadlift Clean deadlift ClnDL+Muscle clean+front squat Clean Metcon (Weight) Emom 24 M1- Wallball – x15 M2- Clean Deadlift – x5 M3-Dubs x45-75 M4- Clean x3 *Keep the clean and deadlift weight across **Learn to...
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Warm-up Row 300m Runners stretch Russian swings Push-up to pike Hang muscle clean Muscle clean Wall walk Power clean Pick drill Metcon (Time) Partner WOD ROW 5k 10 wall walk 100 KBS 100 power cleans
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Workout of the Day


  • CrossFit WOD 6/3/20




    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides


    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L


    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″