Tag

KBS
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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15-30: Bench Press (Build to a 5RM) Warm-up Min 0-10 Knee to elbow rock 30 sec Push-up x5 Leg Lift x5 3 rounds Min 10-15 Bench Press Prep Demo x5 w/ pause x5 normal pace Min 30-40 Metcon Prep: Toes to Hips x5 Pike Push-up x5 KBS (Light) x5 Toes to Bar x3 HSPU x3...
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Warm-up Min 0-15 Quadruped Hip spread x30 sec Supine Leg Swings x10 Prone Tuck and Reach x10 (5r/5l) Single Leg DL x30 (15r/15l) Min 15-25 Metcon Prep KB Deadlift x10 2 rounds KB Swing x5 2 rounds KB Snatch x5 2 rounds Min 25-30 Briefing Establish Starting Stations and Potty 30-60: Metcon (3 Rounds for...
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Warm-up Min 0-5 Forward/Bakward sprints 50ft x10 Overhead Lunge (KB;single Arm) x10/x10 Single Leg DL x10/10 (Single Arm;Crossbody) Min 5-10 Workout Brief: Sled: *Pair up into even groups. **Make sure you can Sprint the 50m ***Rest period is however long it takes your group to cycle back to you. KB Complex: *Utilize a weight that...
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Warm-up Min 0-10 “Shapes and Sprints” Using PVC, create shapes that is announced by coach in a relay style sprint fashion. Min 10-20 Press in Boat Post x10 Single leg Deadlift x10/10 (Opposite arm and leg) Reverse Lunge x10/10 2 rounds Min 20-25 WOD Briefing: *Try and keep your feet stationary for all 30 reps....
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25-40: Back Squat (Build to a 10RM) 15 Min to Build to a Heavy 10 Rep Backsquat Warm-up Min 0-6 Line Drills **Down and back Length of the Floor: High Steps (forward/Backward) Walking Lunge (Forward/Backward) Side Shuffle High Skips Min 6-15 Nordic Lift x10 Goblet Squat x10 3 Rounds Min 15-20 Back Squat Prep: 1/4,Parallel,...
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Warm-up Deadlift pvc x15 Wallballs 10/14 x15 KBS 35/26 x15 Knee tucks x15 Lateral Jumps over PVC x15 Walking Lunges x20 Deadlift Bar x10 Toes to Hips x10 KBS x10 53/35 Box Jumps x10 Walking Lunges x10 Deadlift 135/95 x5 Toes to Bar x5 KBS x5 70/53 Box Jump overs x5 Walking Lunges x10 Metcon...
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Warm-up 3 rounds Thrusters x5 Box Jumps x5 SDHP x5 Burpee x5 KBs x5 35/18; 53/35; 70/53 (Coaches Pace First round Victoria (Time) 5 Rounds for Time 10 Thrusters (95/65 lb) 14 Box Jumps (24/20 in) 12 Sumo-Deadlift High-Pulls (95/65 lb) 12 Burpees 27 Kettlebell Swings (1.5/1 pood)
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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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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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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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