Warm-up Min 0-5 Behind the Next Press x10 Overhead Lunge x10 Back Squat + Sot Press + Overhead Squat x8 Min 5-15 Footwork/Timing Pull under Hang Snatch Snatch 15-30: Snatch + OHS (1+3) Build to a heavy Complex30-45 Metcon Prep: KB/DB Snatch x5 Burpees x5 R1: Light Weight R2: Metcon Weight R3: Heavier than Metcon...
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10-20: Single Arm OHS (x50 each arm) Warm-up Min 0-5 Forearm Slides x8 Wall Assisted Squat x5 Wall Assisted Squat w/floor touch x3 each arm Min 5-10 Briefing Mi 20-30 Metcon Prep: Thruster x5 Ring Push ups x5 3 rounds R1 w/bar R2 w/metcon Weight R3 w/slighty heavier than Metcon Weight Min 55-60 Cooldown 30-55:...
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Warm-up Min 0-10 Forearm Slides x5 Samson Stretch 20 sec each side Squat & Twist x5 Air Squat x10 Min 10-15 Overhead Squat Prep: Overhead Squat 1/4 1/2 Full 30-40 Metcon Prep: Lat Pres x5 Kip Swing x4 Half Pull-up x3 Pull-up x2 Chest to bar x1 x2 1 Round OHS x3 C2B x3 Min...
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Warm-up Min 0-10 Run 200m x10 Kip Swings Run 200m x10 Burpees run 200m x10 Air Squats Min 10-15 OHS Prep: 1/4 1/2 Full Min 30-45 Metcon Rehersal 200m Run x5 Pull-ups/Jumping Pull-ups x5 Burpees 200m Run x3 Chest to Bar x3 Burpees 15-30: Overhead Squat (Build to a 15RM) 45-60: Metcon (Time) 800m run...
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Warm-up Line Drills: Pull Knee to chest (Walking) Lateral High Steps l/r Burpee Broad Jumps Overhead Lunge (Pvc) Press to Overhead Squat x10 Overhead Squat 1/4 x10 Parallel x10 Full Depth x10 Overhead Squat (x5) *Spend 10 Min Building to a Heavy 5 Rep Overhead Squat **Bar starts on the ground Metcon (AMRAP – Rounds...
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Warm-up High Steps x30 Forward/Backward Deeps Lunge x20 (10/10) Squat & Twist x10 5 Point Squat x5 Movement Prep Air Squat x10 Front Squat x10 (PVC) Overhead Squat x10 (PVC) Visual Demo: Lateral Bound Metcon Prep x10 Air Squats x5 Lateral Bound x10 Front Squats (Empty Barbell) x5 Lateral Bound x10 Overhead Squats (Empty Barbell)...
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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 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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Deadlift (10×1 Building) Warm-up Row 500m Side Lying Rainbow x5 Toddler roll x5 each side Split Squat x10 Overhead Squat & Deadlift Movement Prep Deadlift: Pull to Knee x5 Pull to Thigh x5 Full Extension x50 Overhead squat x15 x5 Coaches Pace x10 Personal Pace Amrap 5 Row 5 Cal Deadlift x5 Overhead Squat x5...
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Workout of the Day


  • CrossFit WOD 10/20/18

    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5


    Sumo DL





    Min 15-20


    Min 20-30

    Establish Stations
    30-60: Metcon (3 Rounds for reps)





    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