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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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Warm-up Run 200m 10 Ring Rows 30 Sec Superman 3 rounds MU Prep: Ring Row Hold x20 sec (Maintain Hollowbody/false grip) Banded Pull-to Hips x5 Banded Pull-to-Hips to dive x5 Toe Assisted Muscle-ups x3 Ring Pull-ups to Hips x3 MU Attempts 3 minutes SDLHP Prep PVC x10 x5 Coaches Pace x5 Personal Pace Tyler (Time)...
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Warm-up Banded couch stretch Banded Walk 90 sec Swimmers x8 Rainbow x8 HSPU Prep: Deficit Pike x5 Elevated Pike/Deficit Pike x5 Strict HSPU x5 Kipping Attempts/Clean-up x5 Demo Lunges/Box Jumps/Wallballs Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-ups In...
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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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Warm-up 400m run Ankle Mobility (Dorsi Flex) Squat and Twist x10 Press to Squat x5 PVC Then Bar Back Squat x10 Overhead Squat x10 2 rounds Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m Run In honor of U.S. Army Capt. Jennifer M. Moreno, of...
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Overhead Squat (3×3) Across/Paused Warm-up Squat & Twist x10 Air Squat x10 Overhead Squat x10 Pull-Up Progression(Pre-Metcon) 1 Lat Press 1 Half Pull-up 1 Pull-up 3 Rounds Overhead Squat (5-4-3-2-1) Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-ups In honor of SSG Joshua...
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Warm-up Run 200m Box Step overs x10 Taters x10 2 rounds Scorpion x10 Sit-to-getup x5 Air Squat x10 Workout Prep: ~Establish Exercise Zones Then 1 Round 5 KB Swings 5 Box Jumps 5 Burpees 5 Wallball shots Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees...
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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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Clovis (Time) For time: Run 10 miles 150 Burpee pull-ups In honor of U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, was killed on March 15, 2012 To learn more about Clovis click here Severin (Time) 50 Strict Pull-ups 100 Hand Release Push-ups Run 5k If you’ve got a 20# vest...
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Warm-up Run 200m x5 Burpees x10 KBS x 5 Pull-ups x10 Deadlift x5 Box Jumps x10 Goblet Squats Movement Prep C2B Progression PVC Pull-down Lat Press Half Pull-up to Pull-up 2:1 x2 Chest to Bar DB/KB Squat Clean High Hang x5 Hang x5 Clean x5 PVC Deadlift x15 x5 Coaches Pace/x10 Metcon Pace PVC Overhead...
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Workout of the Day

CrossFit

  • CrossFit WOD – 8/14/18

    Warm-up
    Side shuffle 100m l/r

    Run 400m

    Clean and Jerk Prep:

    Pull Under 1/4;Half;Full

    Tall Jerks x5

    Hang Clean x5

    Push Press x5

    Clean x5

    Jerk x5

    clean and jerk x3
    Clean and Jerk (x3)
    Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
    Metcon (Time)
    Run 200m

    Run 400m

    x 9 Clean and Jerks

    5RFT
    run 200m with 45/25 plate.

    Clean and Jerk options

    135/95

    95/65

    75/45

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