Farmers Carry
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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Warm-up 200m Medball Carry @ Waist x10 Hanging shoulder shrugs x20 Superman pivots Metcon prep: Farmers carry demo/Troubleshoot Hanging Hip touch Demo/Attempts and scaling Scaling Options: Shoulder touches or handlifts; Same rep count Deadlift: PVC x10 x5 coaches pace/x5 Personal pace Kevin (Time) 3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip...
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Front Squat (5×3 @ 70%) EMOM Metcon (AMRAP – Reps) DB/KB Front squat 3-6-9-12-15—— Farmers Carry 50ft AMRAP 9
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Back Squat (1xME @ 80%) 5×4 @ 70% 1xME @ 80% (AMRAP – Reps) 200ft farmers Carry Thrusters x21 AMRAP 10 Score is thrusters completed
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Press (1-1-1-1-1-1-1-1) Metcon (AMRAP – Reps) Partner WOD Partner A – Farmers Carry 200ft Partner B – AMRAP DUB AMRAP 7
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Split Jerk (2-2-2-2-1-1-1-1) Metcon (Time) Partner WOD Buy-in 600m Farmers Carry Then KB Lunge 50ft x15 KB Thrusters 8 Rounds Then Cash-out 600m Farmers Carry
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Metcon (No Measure) Straddle Splits 2min Use a medicine ball to take some weight out of your legs. Sit it in front and then put your hands on top. Second minute try and drop to your elbows 10 Back Squats 10 OHS 10 Sot Press 3 Rounds Hang Snatch (Perform one set every 90 Sec.)...
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Metcon (No Measure) 30:30 Row Squat Therapy x20 Back Squat (Perform one set every 2 min) x5 @ 75 x5 @80 3×3 @ 85 Metcon (AMRAP – Rounds and Reps) Farmers Carry 50 FT (HEAVY) x7 Burpees 6 Min Amrap Metcon (4 Rounds for time) Sprints 200m 1min rest x 3 Rest 2 Min Max...
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Metcon (No Measure) Hip Mobility Goblet Squat x15 Squat Therapy x15 Half-Kneeling Press x15 @ 25/15 Overhead Squat (5×3 @ 75%) Metcon (AMRAP – Rounds and Reps) KB Front Lunge x10 Each leg Alternating 100m Farmers Carry Farmers carry is Measured in 10m Intervals. 10m = 1 Rep RX 26/35 RX +35/53
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CrossFit Metcon (No Measure) Reverse Snow Angel x20 Back Ext x 25 Superman hold 3×20 sec Sumo Deadlift (4×10) Perform 1 set Every 2 minutes Metcon (Time) 4 RFT 200m Farmers Carry x30 Box Step overs 53/35 Metcon (No Measure) Open Gym **Spend 10 minutes working on Kipping/Butterfly Pull-ups. Grab a Coach if you need...
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Workout of the Day


  • CrossFit WOD 10/18/18

    Hang & Twist

    Single Arm Hang x20 sec

    Flutter Kicks x30
    Metcon (No Measure)
    Weighted Pull-up Neg x20

    Straight Arm Pull-downs x100

    Floor Press x30 sec

    Hollow Hold x30 sec

    4 rounds

    Ring Push-ups


    DB/KB Row x10/10

    Iron Cross x20

    3 Rounds

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD