Tag

MU
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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Bar Muscle-ups (5 min of play) Progression: -Hollow body hold with PVC pull over X10 -hollow to plate press X10 -Hollow/Arch X10 -pull-up/belly to bar X5 -5 min of play Metcon (Time) Power clean 185/125 bar Muscle ups 7-5-3
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Metcon (AMRAP – Reps) AMRAP 13 100 Wallballs 80 Cal Row 60 Sit-ups/GHD Sit-ups 40 OH Plate Lunges 45/25 20 Bar Muscle- ups
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Announcements 2017 Send off Party is Saturday Dec 30th! It has been a year of goal crushing and success all through our community! Come send off 2017 with one last evening with your CrossFit fam! Party starts at 5pm and will roll on until 8pm. We will continue it at Flywheel Brewing for anyone that...
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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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