Tag

Hero
Warm-up Min 0-5 run 400m Scorpian x10 V-up x10 HRPU x10 Min 5-10 Brief Min 10-20 Metcon Prep: 3 Rounds x5 Wallballs x5 KBS x5 Box Jumps R1 – Light R2 – Metcon Weight R3 – Heavier Than Metcon Weight Cooldown Childs Post 2 min Use Barbell to roll feet and Calves. 20-50: Morrison (Time)...
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Warm-up Min 0-5 Arm Circles Downward Dog Headstand/Headstand Lever Min 5-15 HSPU Prep: Push-up Deficit Pike Pike HS Hold HSPU Min 15-20 Brief Min 30-35 Workout Group Rehearsal: x1 HSPU x5 Toes through Rings x5 MedBall Cleans 20-30: Deficit Handstand Push-ups (5-4-3-2-1) Increases Deficit each round 40-60: Ledesma (AMRAP – Rounds and Reps) 20-Minute AMRAP...
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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 0-5 Brief Min 5-10 Pick Drill x20 Strokes Only Legs x20 Strokes Legs + Back x20 Strokes Legs + Back + Arms Min 10-15 Pull-up Prep: Hollow + Arch (Floor) Hollow + Arch (Hanging) Half Pull-up Pull-up Push-up Cat/Cow Plank Reach/Retract Half Push-up Push-up 15-60: Hamilton (Time) 3 Rounds for time of: 1000m...
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10-20: Single Arm OHS (x50 each arm) Warm-up Min 0-5 Forearm Slides x8 Wall Assisted Squat x5 Wall Assisted Squat w/floor touch x3 each arm Min 5-10 Briefing Mi 20-30 Metcon Prep: Thruster x5 Ring Push ups x5 3 rounds R1 w/bar R2 w/metcon Weight R3 w/slighty heavier than Metcon Weight Min 55-60 Cooldown 30-55:...
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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:...
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Warm-up Min 0-5 Rainbow x10 Inch worm x10 Squat and Rotate x10 Min 5-10 Workout Brief and Demo MIn 10-20 Warm-up Bench/Thruster Thruster Front Squat x10 Push-Press x10 Thruster x10 Bench Pause on chest x10 (empty bar) Min 20-30 Workout Rehearsal x3 Bench x3 Pull-ups x3 Thrusters 30-60: T.J. (Time) For Time: 10 Bench Presses,...
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Warm-up Min 1-5 Human skip it. Min 5-10 Squat Clean: Drop in Rack 5H/5M/5L High Hang Clean x5 Hang Clean x5 Squat Clean x5 Min 10-15 Workout Brief: *Keep Box Jumps and Burpees steady. Set small to Medium rep goals each time you begin the movement with a very deliberate and consistent rest. **Utilize a...
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Warm-up MIn 0-5 Run 200m Scap Press x10 Hanging Hollow to Arch x10 *Focus on Straight arms during he Scap Press and Hanging Hollow to Arch ** Create Hollow to Arch Through Shoulders NOT through bending the knees on the arch and lifting the legs on the Hollow. Min 5-10 Run 200m Push-up x10 Pull-up/Ring...
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Warm-up 200m Run KB Front Squat 5R/5L KB Push/Press 5R/5L 2 Rounds PVC Work Thruster x10 5 Coaches Pace/5 Metcon Pace Deadlift x10 5 Coaches Pace/5 Metcon Pace Establish Metcon Stations Andy (Time) For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts, 115 lb. 1.5-mile run 75...
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Workout of the Day

CrossFit

  • CrossFit WOD 10/20/18

    Warm-up
    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5

    SDHP:

    Sumo DL

    SDHP

    Push-Press

    Dip/Drive

    Push-Press

    Min 15-20

    Brief

    Min 20-30

    Establish Stations
    30-60: Metcon (3 Rounds for reps)
    Intervals

    3m-2m-1m

    Bike

    SDHP

    Pull-ups

    Farmers Carry

    Push-Press 135/95
    Total reps each round

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

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

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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