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MU
Warm-up Partner Shoulder Stretch Pull-a-parts x50 90 rotation and press x20 Push/split Jerk Prep: Press Jump Land Push Jerk w/pause on dip Push Jerk w/pause on Catch Metcon Prep: Establish Distance for sprints. Scaling For HS Walk: Attempt to walk to the wall. Cut distance in half. Pike w/feet on box and walk around it...
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Warm-up Wrist Warm-up Noon/3/6/9 x10 30 sec False Grip Hang (row/hang) Ring Rows- Scale to ability Pull-ups Chest to Bar (PVC) Chest to bar Pull-up MU Lecture and Demo Metcon (AMRAP – Reps) In 20 Min progress as far as possible. Start over if you complete every rep x50 Ring Rows x40 Strict Pull-ups x30...
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Warm-up 25-60: McCluskey (Time) 3 Rounds for time of: 9 Muscle-ups 15 Burpee Pull-ups 21 Pull-ups 800m Run If you’ve got a 20# vest or body armor, wear it. In honor of U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, was killed on November 4, 2010 To learn more about McCluskey click here...
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20-35: Front Squat (x2) 15m to find a 2 rep Front Squat Warm-up MIn 1-15 Run 200m x10 Kip Swings x10 Air Squats Run 200m x10 Pull-ups x10 Front Squats (PVC) run 200m x10 C2B x10 Front Squats (Bar) Min 15-20 Workout Briefing: -Front Squats *Keep mechanics above weight **Make manageable increases in weight. ***If...
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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 400m Run Iron Mikes x20 Swimmers x10 Ring Rows x10 Muscle Up Progression False Grip Review False Grip Chin over rings hold x20 Sec Kneeling Transition x5Strict x5 w/quick sit-up Ring Swings x10 Sec Ring Pull-ups x3 Luce (Time) With a 20# Vest 3 Rounds for time of: 1000m Run 10 Muscle-ups 100 Squats...
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Warm-up Kneeling Pull-up x5 Bottom to top Transition x5 Hollow/arch x10 Kip to hip x5 Bar Muscle up attempts 2 min PVC Work Back Squats x10 Jump Land x5 Snatch Grip/clean grip High Hang Power snatch/Clean x5 Hang Snatch/Clean x5 Snatch/Clean 10 min to Warm- up bar Movements Metcon (Time) CrossFit.com Wod 5/8/18 For time:...
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Warm-up (No Measure) 500m Row 100m Skips Toddler Rolls x5 Side Steps x20 Banded Good mornings x10 Ring Pull-ups/rows x5/10 Deadlift (5×5 Build) -One Round Every 2 Min Gary’s Warm-up Example: x5 w/Bar x5 @ 135 x5 @ 185 x3 @ 245 x3 @ 275 x3 @ 300 First Set @ 315 Working Sets: 315/350/375/395/415...
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Big Sexy (Time) 5 Rounds for time: 6 Deadlifts, 315# 6 Burpees 5 Cleans, 225# 5 Chest-To-Bar Pull-Ups 4 Thrusters, 155# 4 Muscle-Ups In honor of Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi To learn more about Big Sexy click here
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Handstand Push-ups (5-5-5-5-5) **Strict Alt Rep Sceme 3-3-3-3-3 Handstand Hold 5×20 Sec Metcon (AMRAP – Rounds and Reps) Handstand Walk 30ft Overhead Walking Lunge 30ft x7 Muscle-ups Amrap 15 Every 5ft of travel is 1 rep
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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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