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Partner
Warm-up Min 0-5 Wall Run Shoulder 30 Sec 30 sec rest Waist 30 Sec 30 sec rest Thigh 30 Sec Min 5-15 Snatch Prep: Footwork H/M/L x10 High Hang Snatch x10 Hang Snatch x10 Snatch x10 MIn 15-25 Warm-up Snatch 25-30 Set up sleds and potty 30-60: Metcon (Time) Team Workout Aquire 800m sled Push...
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Warm-up Min 0-5 Run 200m Forwards Run 200m Backwards Min 5-8 Tempo Air Squats 10 decend/hold/ascend x5 Min 8-12 Thruster Progression: Front Squat x10 Press x10 Thruster x10 *Focus on balance and timing above all Min 12-20 Rope Climb Skill Work: Knee Tucks x5 J-Hook/Heel Hook Practice Ascend x3 Min 20-30 Briefing and Logistics: *When...
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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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Warm-up Bike 10 Sec Sprints x5 Alternated with your partner for the day Straddle Stretch Straddle Torso Circles Pidgeon Stretch Goodmoring x10 Air squat x10 2 rounds Deadlift/Thruster Progression Front Squat x5 Push-press x5 Thruster x5 Deadlift x10 Coaches pace x5/ Personal Pace x5 Metcon (Time) Partner Workout Buy-in 100cal Bike Then Thrusters Deadlift 50-35-20...
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Warm-up (No Measure) 100m Heel Walk 100m Toe Walk 200m Run 200m Backward Run 100m Bunny Hop 100m Skip 100m Side Shuffle (R/L) Metcon (AMRAP – Rounds) Team Relay 25m Sled Push 200m Run Amrap 30
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Metcon (Time) Partner WOD 4k Row 1k Med Ball Carry 200 Wallballs
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Warm-up Run 400m Row 500m Sling stretch x15 sec 5 point squat x5 Thruster Demo Press x5 Push press x5 Front squat x5 Thruster x5 coaches pace x10 personal pace Metcon (AMRAP – Rounds and Reps) Team WOD AMRAP 25 Buy in sled push 300m 70/115 Then 10 cal row 5 Thrusters 155/105 10 push-ups...
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Warm-up Crab Walk Relay 2 rounds Seated Twist & Lean x2 each side Squat w/OH reach 3 each side PVC Work Jump and Land x5 High Hang Power Clean x5  High Hang Power Clean (5×5 Across) Warm-up Example Bar x5 95# x5 135# x3 155#x3 175# x2 Working Sets @ 185#  Metcon (AMRAP – Rounds...
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Warm-up (No Measure) 200m Backwards Run Wide Stance Torso Rotations x8 Leg Swings x8 Metcon (Time) Partner Workout Bike 15/12 Cal Sit-ups x20 Push-ups x10 20 RFT Partners Alternate Rounds Example: Partner one complete one full round of Bike,Sit-ups, and Push-ups. Then Rests while Partner Two completes a full round of Bike, Sit-ups, and Push-ups....
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Metcon (Time) Partner WOD Sled Drag Backwards 100m SDHP x30 75#/55# Rest 1 min 10 RFT Partners Alternate Exercises after every round Example: Round 1 Partner 1 does 100m Sled Drag Partner 2 does x30 SDHP round 2 Partner 2 does 100m Sled Drag Patner 1 does x30 SDHP repeat for 10 rounds
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Workout of the Day

CrossFit

  • CrossFit WOD – 9/22/18

    Warm-up
    Min 0-8

    Med Ball Carry 200m

    Hang 30 Sec

    x10 Air Squats

    Min 8-16

    Plate Carry 200m

    Rope Pull-ups x10 (Rows x20)

    x10 Front Squats

    Min 16-25

    Bar Carry 200m

    x1 Rope Climb

    x10 Thrusters

    Min 25-30

    Breif

    Min 30-40

    Establish workout areas and Potty.
    40-60: Dae Han (Time)
    3 Rounds for time of:

    Run 800m with a 45# barbell

    3 Rope Climbs, 15′

    12 Thruster, 135#
    In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
    To learn more about Dae Han click here

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