Warm-up Min 0-10 Red light/ Green light Min 10-20 Side plank w/rotation x10 Side plank w/leg lift x10 Good morning x10 MedBall Goblet Squat x10 2 rounds Min 20-30 Deadlift Prep: Shin-to-Knee Shin-to-Thigh Deadlift Warm-up deadlift to Metcon Weight Min 30-40 Rehearsal 1 round at Metcon Weight/Pace 40-60: Metcon (AMRAP – Rounds and Reps) Deadlift...
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Warm-up Min 0-8 Jumping Jacks Mt Climbers Hollow Body 45:15 2 rounds Min 10-20 Goodmornings x15 Sit-ups x15 Deadlift Progression Shin to knee Shin to thigh Shin to waist Min 20-25 Brief MIn 40-45 Establish partners and Pull out Bikes 25-40: Deadlift (5×8) *Build **Perform 15 V-ups after every set. 45-60: Metcon (AMRAP – Rounds...
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Warm-up Min 0-10 90/90 Breathing Seated Shoulder slides Nordic Lift x25 Squat with plate x5 (10 sec hold) Min 10-15 Brief 15-60: The CrossFit Total (Total Weight) Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)
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Warm-up Min 0-10 MedBall Roll x1 min Side-toSide x1 min Forward to Backward Seated DB Press (single Arm) Jump and Reach x5 MIn 10-20 Weightlifting Prep: Push-press Push-jerk Split Jerk Min50-53 Metcon Rehearsal x3 Deadlift x3 Push Jerk (Heavy) 20-30: Push Press (8-8-8) 30-40: Push Jerk (5-5-5-5) 40-50: Split Jerk (1-1-1-1-1) Metcon (AMRAP – Rounds...
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Warm-up Min 0-10 Nordic Lift x25 Bottom Push-up Hold 30 sec Lateral Lunge x10 Min 10-15 Deadlift Prep (top Down): Thigh Knee Shin Min 15-20 Brief Min 35-45 Metcon Prep: w/Empty Barbell x5 Thrusters x5 Deadlift x1 Rope Climb 20-35: Deadlift (10-8-6-3-3-3-3-3) Every 2 Min 45-60: Metcon (Time) Thruster x10 Deadlift x20 Rope Climb x3...
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Warm-up Min 0-5 Skip-It MIn 5-15 Burpee Broad Jumps Single Leg Deadlift to Broad Jump Partner wallball Throws -Chest Pass -Overhead Throw -R Side Throw -L Side Throw -Squad Throw Min 15-35 Deadlift Prep: Pull to Knee Pull to Thigh Pull to Hip Brief Warm up Deadlift Min 35-47 Metcon Prep 3-2-1 Deadlift 10-5-3 Wallballs...
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Warm-up Min 0-15 Quadruped Hip spread x30 sec Supine Leg Swings x10 Prone Tuck and Reach x10 (5r/5l) Single Leg DL x30 (15r/15l) Min 15-25 Metcon Prep KB Deadlift x10 2 rounds KB Swing x5 2 rounds KB Snatch x5 2 rounds Min 25-30 Briefing Establish Starting Stations and Potty 30-60: Metcon (3 Rounds for...
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Warm-up Min 0-5 Row 500m Min 5-15 90/90 Breathing Hip bridge x1m/x30 Good Morning x30 Min 15-20 Sumo Deadlift Prep: Pull to Knee x10 Pull to Thigh x10 Pull to Waist x10 Min 30-40 5k Prep Pick Drill 20-30: Sumo Deadlift (Build to 8RM) 10 min to build to a 8 rep Sumo Deadlift 40-60:...
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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 Min 0-4 Row 500m Min 4-10 Single Leg Hip Bridge x15 each leg Super Man To V-up x10 (x5 Each Direction) Goodmoring x15 Min 10-15 Deadlift Prep: Pull to Knee x10 Pull to Thigh x10 Pull to Waist x10 Min 15-20 Workout Brief Deadlift: *Focus on Mechanics over Weight on the Deadlift **Make reasonable...
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Workout of the Day


  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest