Clean and Jerk (5×2+1) Across Warm-up Goblet Squat x8 Single Arm Push-Press x5 Strict Pull-ups x3 or x10 Ring Rows 3 Rounds Clean And Jerk Prep Jump From Knee x5 Press x5 Front Squat x5 Hang Clean x5 Push Press x5 Clean x5 Jerk x5 Metcon Prep Choose Weight Pull-up Progression Lat Press Half Pull-up...
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Paused Front Squat (5×1 Building) Warm-up 45:15 – 2 rounds Side shuffle Knee tucks/Leg Lifts Ring rows/Strict Pull-ups Front squat Prep: Air Squat x10 Front Squat x10 5 Coaches Pace/5 Personal Pace Post Strength: Visual And Verbal Prep for Metcon Front Squat (4×12 @ 60% of pause squat) Metcon (AMRAP – Reps) Air Squats x15...
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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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Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009. To learn more about Nutts click here
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Pull-ups (5×8-10) Warm-up Run 800m Plank x30 sec Hollow hold x30 sec Arch hold x30 sec Hollow/arch x30 sec Hanging hollow arch x30 Sec Metcon (Time) Run 1 mile x40 sit-ups x15 pull-ups Run 800m 15 Sit-ups x40 ring dips
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Warm-up 50m run 50m Backward run Strict Pull-ups 8-10 Goblet Squat x10 2 rounds *Alternative for Strict Pull-ups ~3-5 Strict pull-ups + 2 Negatives ~x3 Negatives + 5 Ring rows ~x8-10 Kneeling Pull-ups Front Squat Demo Mummy Squat (PVC) x5 Front Squat w/Pause x5 @ Coaches Pace x10 @ Personal Pace Front Squat (5×8 Across)...
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Warm-up Run 200m Pull-ups/Jumping Pull-ups x5 Push-ups x10 Air Squats x15 (5 Coaches pace/10 WOD pace) Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was...
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High Hang Power Clean + Hang Power Clean (5×3 Across) Every 2 min Example Warm-up x5 w/35# bar x5 @ 45# x3 @ 55# x2 @ 60# Perform Complex @ 65-75# Warm-up 2 Rounds 3-5 strict pull-ups x5 Parter Wallball Throws Jump/Land x5 High Hang Clean x5 Hang Clean x5 Complex run through x5 Metcon...
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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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Push Press (2-2-2-1-1-1)   Warm-up Singles x20 Single-double-single x10 Double x5 x10Jump Rope (dubs or Singles x5 PVC Thruster Amrap 3 PVC Work Press x10 Dips/Drive x5 Push Press x5 Jump Land x5 (bar @ Chest) Push-Jerk x5 Push Jerk (5-5-5 Across) Metcon (AMRAP – Reps) Amrap 8 21 thrusters 75/50 15 Dubs 9 Pull-ups
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Workout of the Day


  • CrossFit WOD – 8/14/18

    Side shuffle 100m l/r

    Run 400m

    Clean and Jerk Prep:

    Pull Under 1/4;Half;Full

    Tall Jerks x5

    Hang Clean x5

    Push Press x5

    Clean x5

    Jerk x5

    clean and jerk x3
    Clean and Jerk (x3)
    Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
    Metcon (Time)
    Run 200m

    Run 400m

    x 9 Clean and Jerks

    run 200m with 45/25 plate.

    Clean and Jerk options




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