Tag

OHS
Overhead Squat (5-5-5-5-5+) Metcon (Time) Dubs x50 Bike 30 cal Dub x50 Thrusters 30 Dub x50
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Warm-up Min 0-5 Run 400m Min 5-10 Sot press 3×5 *Build Min 10-15 Pull-under Hang Snatch Snatch Min 30-40 Metcon Prep Kip Swings Knee tucks Leg lifts Toes to Bar 40-48 OHS x5 Toes to bar x5 *2 rounds building to metcon weight 15-30: Snatch (2-2-2-2-2) *Build **One round every 2 min 48-60: Metcon (Time)...
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Warm-up Min 0-10 High Skips 45 sec Side shuffle with arm swing 45 sec walking High Kicks 45 sec 90/90 Wall Slides x10 Superman Flutter x1 min Sot Press x10 Min 10-25 Overhead Squat Prep: 1/4 1/2 Full Clean Prep Pull-under Hang Clean Clean Bench Prep Puase on chest x5 Normal pace x5 Min 25-30...
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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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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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