Tag

Dubs
Warm-up Min 0-5 Cone Grab Min 5-8 5 point Squat x3 Min 8-10 Waiter Squat x10/10 Min 10-12 Back Squat 1/4 x10 Parallel x10 Bottom x10 Min 30-40 Metcon Rehearsal x10 Jump Rope Passes x10 Wallballs x5 Burpee Box jumps 2 rounds 12-30: Back Squat (Build to a 5RM) 40-60: Metcon (AMRAP – Rounds and...
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Warm-up Min 0-10 Row 250m Push-up to Downward dog x10 Jump rope x50 2 rounds MIn 10-15 Drop Snatch x10 Hang P. Snatch x5 Power Snatch x5 Min 15-20 Workout Brief: Power Snatch: -Prioritize timing and Positions above speed. -Goal is quality and volume. -Manageable increases in weight Metcon: -Recover is key. -Taper down volume...
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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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Warm-up Jump rope 50 Singles/30 dubs/10 Triples Good morning to Squat x5 Nordic Lift x10 3 Rounds Front Squat Prep: 1/2 Front Squat x10 Parallel Front squat x10 Full Depth x10 Front Squat (Heavy set of 3) Spend 12 minutes to find a heavy 3 rep. Mechanics above weight but make sure you are challenged....
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Warm-up Wallballs x10 Shuttle Sprint Burpees x10 Shuttle Sprint Jump Rope x100 Shuttle Sprint Snatch Prep Drop Snatch 1/2/Parallel/Deep Squat High Hang Snatch x5 Hang Snatch x5 Snatch x5 Hang Snatch + Snatch (5×2+2) Across Metcon (Time) Wallballs x20 Burpees x40 Dubs x60 3 RFT Compare Score to 4/3/18
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Warm-up BN front rack x10 Goblet squat with Ankle focus 2×20 sec 3 pos front squat 1/4;parallel; full x3 coaches Front squat x10 personal pace Paused Front Squat (3×2) 75% of last week. Front Squat (3×2 ) Across Metcon (No Measure) Every 90 seconds for 9 minutes Dubs x30 Over bar Burpees x10
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Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009. To learn more about Nutts click here
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Warm-up Side Shuffle 100ft x5 Burpees x5 pull-ups x5 Goblet Squats 2 rounds Ring Push-ups (5×8) If you are gymnasty enough, begin to elevate feet into a Pike position. Metcon (AMRAP – Rounds and Reps) Amrap 12 x20 Alt Arm KBS x50 Dubs x15 Goblet Squats
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Chin-ups (5×8-10) Advanced : Choose a weight and utlize it for all 5 rounds Developed but lacking ability for 8-10 Reps: Partner up and spot at the waist. Not Achieved Pull-up: chin-up negatives Kneeling or From bar. Warm-up Hollow Body Hold 2×30 Sec Hollow Body Pull-down (Banded) 2×10 Chin-up Hold @ Bottom and top 1...
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Warm-up 1 min interval Side shuffle Burpee Jump rope 2 rounds Air squat demo X5 Coaches pace x10 personal pace Backsquat X5 coaches pace X10 personal pace Back Squat (20m to establish 1Rm) Metcon (AMRAP – Rounds and Reps) Amrap 10 Dubs x25 Air squats x50 Burpees x10
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Workout of the Day

CrossFit

  • CrossFit WOD – 9/22/18

    Warm-up
    Min 0-8

    Med Ball Carry 200m

    Hang 30 Sec

    x10 Air Squats

    Min 8-16

    Plate Carry 200m

    Rope Pull-ups x10 (Rows x20)

    x10 Front Squats

    Min 16-25

    Bar Carry 200m

    x1 Rope Climb

    x10 Thrusters

    Min 25-30

    Breif

    Min 30-40

    Establish workout areas and Potty.
    40-60: Dae Han (Time)
    3 Rounds for time of:

    Run 800m with a 45# barbell

    3 Rope Climbs, 15′

    12 Thruster, 135#
    In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
    To learn more about Dae Han click here

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