Tag

KBS
Metcon (Time) Row 25 Cal 50 sit ups Row 25 Cal 50 KBS Row 25 Cal 50 Toes to Bar Row 25 Cal 50 HSPU Row 50 Cal
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Warm-up Row 500m Straddle Stretch R/L/Middle High Steps x20 Forward/Backward Banded March 1m Forward/Backward Single Leg GoodMorning Jump x5 each leg Front Squat prep: Air Squat Zombie Squat Front Squat GHD Sit-up Lecture and Demo Rehersal x3 Front Squats x3 Sit-ups x3 KBS 2-3 rounds building to weight. Metcon (No Measure) Emom 12 Min 1-...
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Warm-up Min 0-10 Candle Stick Carry 600ft Bottoms up Waiter Squat 2×8 Min 10-20 Metcon Prep Single Arm KBS 10R/10L Alt Arm KBS x10 Box Jump Overs x10 20-60: Metcon (Time) 800m Single KB Front Rack Carry Immediately into 3 Rounds x25 Box Jump over x50 Alt Arm KBS Immediately Into 800m Single KB FrontR...
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Warm-up Single Leg wall sit 2×20 sec Booty Wall tap x20 Burpee Jump x10 Dead Bug x20 Cross Body Toe Grab x20 Fall to sprint 50m x5 Drop and sprint 50mt x5 Clean prep: pull-under Hang clean Clean Workout Rehearsal: 100m Sprint x2 Squat cleans L/M/H x5 KB Swings L/M/H T (5 Rounds for time)...
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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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Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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