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Hero
Warm-up Run 400m Push-up to Pike x5 Hanging Hollow Pull-up/Kneeling Pull-up Bench Dip/Box Dip Dip (Matadors or Unassisted Box) Hspu Prep: Threshold test w/ab mats Wade (Time) For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run...
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Warm-up Side Plank: x10 Leg Lifts x10 Rotations Waiter Squat x10 Burpee Broad Jumps x5 2 rounds Clean Prep: Pull under Halting Hang Clean (Hip) Clean Hang Clean + Clean Hang Clean + Clean (8×1) *EMOM 8 **Build ***Limited time per set means efficient movement and weight transitions will be key. ****Fatigue will set it...
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Warm-up Skip forward/side backward/side High Knees Run 200m Deadlift to knee/thigh/hip (pvc) Wallball 2-3 rounds building to weight Saman (Time) 8 Rounds for Time: 13 Deadlifts (185lb/125lb) 17 Wall Balls (20lb/14lb) 400m run Saman Kunan died after successfully delivering oxygen tanks to the soccer team trapped in a flooded cave in Thailand, but he ran...
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Warm-up Tabata (4 rounds; circuit) Jump rope Superman flutters Sphynx Press Side Plank R Side Plank L Metcon Prep: Pull Under (H/M/L) Hang Power Clean Power Clean x10 Doubles/Sinlges x3-5 Push-ups x2-3 Power Cleans 3-4 Rounds building in weight and building habits for workout. Havana (AMRAP – Rounds and Reps) Complete as many rounds as...
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Warm-up 3 Progressive Rounds 100m Run x10 Thrusters x10 Push-Press x10 Floor Press 45/35 100m Run x10 Thrusters x10 Push Press x10 Floor Press 95/65 100m Run x10 Thrusters x10 Push-press x10 Bench Press Metcon Weight Roney (Time) 4 Rounds for time of: 200m Run 11 Thrusters, 135# 200m Run 11 Push Press, 135# 200m...
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Warm-up Dip Support (Box or Rings) x30 Sec Goblet Squat x10 Stiffleg DL x10 Single Arm Press x10 Complex Prep Deadlift Bent Over Rower Upright Row BN Press Metcon Prep: Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB) Posterior Complex (5×1) Deadlift x12 Bent Over Rower x9 Upright Row x6 BN Press...
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Warm-up Row warm-up x15 each Legs/Shoulders/Arms Pick Drill 1m Arms 1m Arms/Torso 1m Full Stroke Kneeling Hamstring Stretch Hip Thrust x15 Inchworm to push-up x5 PvC Back Squat x10 (Coaches Pace) Metcon Prep: Rope Climb lecture (J-hook/Heel Hook v Wrapping leg) Handstand Push-up Demo and Scaling Build Back Squat Bar Set up work area Brehm...
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Warm-up Pose Run (line accountability) 200m x3 25% 50% 80% Side plank 30 sec Hollow hold 30 sec 2 rounds MU Prep: Hollow Arch (Floor) Hollow/Arch (hanging) Hollow/Arch (Dynamic) Muscle up progression Demo: Pull-up Chest to Bar Mu Metcon Prep: -PVC deadlift -Pull-up/ring row -Bar deadlift -Chest to Bar/pull-up/ jumping pull-up -Increasing weight deadlift -MU/pull-up/jumping...
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Warm-up Omar (Time) For Time: 10 Thrusters, 95# 15 Bar-Facing Burpees 20 Thrusters, 95# 25 Bar-Facing Burpees 30 Thrusters, 95# 35 Bar-Facing Burpees In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011 To learn more about Omar click here
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Warm-up Briefing Run 200m x15 Medball Thrusters x10 Scape pull-ups (bar or rope) Rope Climb Progressions Jcup/Heel Hook Aquire 3 rope climbs of chosen progression Rehersal Run 200m w/Medball x5 Wallballs x1 Rope Climb DVB (Time) For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope...
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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