Metcon (No Measure) Strict Pull-ups x20 Strict Chin-ups x20 Reverse Fly (banded) x10 Front Raise x10 4 Rounds KB/DB Row 3×12 Side Plank 3×20-30sec + 5 Rotations +5 Leg lifts Weight Pull/chin-ups if needed.
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Metcon (No Measure) xBent over row x8 DB Pull-over x10 Strict TTB x8 5 rounds Not for time Single Leg Deadlift (Wall Support) x10 Hanging L-Sit x20 Sec 3 rounds not for time Planking Side plank 20 sec Side plank w/leg lift x10 Side plank w/twist & reach x10 Switch Sides 3 rounds
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Metcon (No Measure) Tabata Flutter kicks Elevated side plank Pike hold Inch worm hold Metcon (AMRAP – Reps) AMRAP 6 Crab walk 30ft X20 overhead plate lunges Every 5ft is a rep on the crab walk
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Warm-up Foam Roll Legs/t-spine Splits x2min banded shoulder external rotation x20 Squat therapy (wall) x20 Back Extensions (3×10) Superset with a 1min Plank Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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Metcon (No Measure) Foam Roll T-Spine Hip Mobility (coaches choose 3 movements) Metcon (No Measure) Tabata Dubs Rest 1 round Plank Complete all 8 rounds before switching to plank. Metcon (Time) Hang Squat Cleans 9-15-21 GHD sit-ups (weighted Sit-ups) 21-15-9 Push-press 9-15-21
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Metcon (No Measure) Foam Roll. Hips/Lumbar/T-spine T-spine Mobility Metcon (No Measure) Emom 15 Hanging L-sit 30 Set – Min 1 Thruster 45/35 x20 – Min 2 Plank x30sec – Min 3 Metcon (Time) KBS x50 OHS x25 3RFT
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Metcon (AMRAP – Reps) Wall Slides x10 Pass-thru’s x10 Half Kneeling Press x10 OHS Reverse Lunge x10 Dub Tabata Snatch (Perform one set every 90 Sec) Set 1-3 x2 @ 70-75% Set 4-6 x2 @ 75-80% Set 7-10 x1 @ 80%+ **This is a Squat Snatch. Metcon (No Measure) Tabata Sit-ups (GHD if Preferred) Side...
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(No Measure) T-Spine Mobility 2 Rounds 5 Presses 5 Push Presses (heels down) Split Jerk (6×2 @ 95% of 2 RM Established last wee) Perform 1 Set every 90 Sec Metcon (Time) EMOM 10 Min 1 – 50 ft OH W.Lunge 45/35 Min 2 – 40 sec Plank
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CrossFit Metcon (AMRAP – Reps) “Just a little Tabata” Burpee Box Jumps Thrusters 45/35 Plank Push-ups Air Squats V-ups Ring Rows RKBS 70/53 Single Under Jump Rope Passes
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Workout of the Day


  • CrossFit WOD 5/18/19

    400m run

    Cannon Ball Rock

    Hollow Rock

    Hanging Hollow/Arch (dynamic)

    Knee tucks/Toes to Hips/Toes to bar

    Ring Pull-ups

    Ring Muscle-ups

    Workout Rehersal:

    Toes to Bar x5

    Box Jump overs x 10

    MU/Pull-ups x1-2

    run 200m

    2 rounds to understand rythem.
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20

    Toes to Bar x10

    Box jump overs x20

    Muscle-ups/Pull-ups x5

    *Partner Run 200m after every round.
    *You go, I do. (Alt Exercises)

    **Sub knee tucks, ring row, ring pull-ups for TTB and MU.

    ***Partners run every 200m together.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*