Warm-up (No Measure) Complete 3 Rounds: Single Arm Ring Row x 5/each arm Rest 20sec Cal Row x 12 Rest 20sec Half Kneeling Landmine Press x 5/each arm Rest 20sec 10 Wall-Ball Push-Presses (Lighter ball) (AMRAP – Rounds and Reps) AMRAP 3: 5 Strict Pull-ups 5 Shoulder Press Rest 2 Min AMRAP 3: 5 Pull-ups...
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Warm-up (No Measure) General Warm-Up: Complete 2 Rounds: Single-Unders x 30 Sec Rest 15 Ring Row x 8 Double-Unders x 30 Sec Rest 15 Hand-Release Push-up x 8 Strict pull-ups/Ring Dips (AMRAP – Reps) 3 Strict pull-ups 3 Ring dips AMRAP 5 Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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Warm-up 2 Rounds: Quadruped Crawl (Crawl the width of the designated work space. Start at one side, crawl to the other, then crawl back) Rest 15 sec Hip Bridge x8 Rest 15 Sec Single leg Hip Bridge (x8/each leg) Rest 15 Seconds Single Unders x 50 Rest 15 Seconds Alternating Bird Dog Crunch x10 total...
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Warm-up Pull-ups (5-5-5-5-5) Perform these as strict as possible. If need be, utilize a scaled variation that will give the same stimulus. Metcon (Time) Pre-WOD:” Take a top down approach to warming up the clean. Select a bar or PVC pipe. Start with a muscle clean from the high hang (Hip pocket; Shoulders directly over...
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Metcon (Time) 300 Situps 200/180 Cal Row 100 Burpee Pullups Can break up however you want to
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Warm-up 0-5:00 Briefing 5:00-30:00 Foam Roll Scorpion Laying Rainbow 90/90 Hold Crab Toe Touch Pull-up warmup Push-up technique Air Squats demo 3 Rounds 3-6-9 Pullups Pushups Air squats Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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Warm-up 0-5:00 Briefing 5:00-30:00 Foam Roll Row 30:30 Tabata Hollow Rocks Kneeling Lunge Knee Raise Kneeling Kickouts 90/90 Pigeon Stretch 90/90 Internal Rotation Lift Ankle Hops no hips Ankle Hops Loaded Hips Knee Tucks Box Jumps Pull Up Progression Metcon (Time) 3 RFT 500m Row 21 Box Jumps 12 Pull-ups
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Warm-up 0-5:00 Briefing 5:00-20:00 Ankle Mobility Band Pull Aparts OH Band Pull Aparts Back to Wall Vees Squat Therapy OH Squat Technique and Demo Overhead Squat (10-10-10) Increase weight every round Metcon (AMRAP – Reps) 7 AMRAP 2-4-6-8-10… Burpees over Bar Pullups
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Warm-up 0-5:00 Briefing 5:00-20:00 Laying Rainbow Side Bends Windmill Bottoms Up Press Turkish Get Up Demo Turkish Get Up (1-1-1-1-1) 15 minutes to warmup and establish working weighted complete 5 rounds. All 5 rounds with the same weight Metcon (Time) 30-20-10 KB Snatches Pullups
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Workout of the Day


  • CrossFit WOD 1/16/2021

    Metcon (Distance)
    On a 25-minute clock, 5 rounds of:

    Row for 50 seconds, rest 10 seconds

    Row for 40 seconds, rest 20 seconds

    Row for 30 seconds, rest 30 seconds

    Row for 20 seconds, rest 40 seconds

    Row for 10 seconds, rest 50 seconds

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