Tag

Pull-Up
Warm-up 0-5:00 Briefing 5:00-25:00 Kneeling T Spine Drills Halos Goblet Squats Knee Hops Movement Demo Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50...
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner Workout Partner A-400m run Partner B- 5 Pull-ups 10 Kettlebell Swings 15 Squats Switch when partner returns from run. Continue where partner left off on 5-10-15
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Warm-up 0-5:00 Briefing 5:00-20:00 Banded Serratus Press Out 3×20 Scapular 360 Glide 2xME Cuban Press 3×15 20:00-35:00 Floor Press (3-3-3-3-3) Same weight across Metcon (AMRAP – Reps) 35:00-40:00 Metcon Prep 40:00-52:00 12 AMRAP 5-10-15-20-25… Push Press Wall Balls (No Squat) Pullups
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Metcon (Time) Partner WOD 100 KBS 100 Box Jumps 100 Situps 100 Pullups Partition however you want but equal work
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Warm-up 0-5:00 Briefing 5:00-20:00 Deadbugs Split Squats Jefferson Curl Good Mornings Deadlift Technique 20:00-35:00 Deadlift (3-3-3-3-3) Same weight across Metcon (AMRAP – Reps) 35:00-40:00 Pullup Technique Lunge Technique 40:00-50:00 8 AMRAP 2-4-6-8-10… Alt DB Lunges Pullups 50:00-60:00 Cleanup and cool down
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Warm-up 400m Run 10 Burpees 10 Knee Tucks Murph Demo and Walkthrough: Pull-up/Ring Row Push-ups Air-Squats Running Options 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,...
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Warm-up 0-5:00 Briefing 5:00-20:00 Scorpions Y’s, I’s, T’s, W’s Pushups 20:00-35:00 Floor Press (5-5-5-5-5) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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Deadlift (5-5-5-5-5) *increase weight every round *touch and go, double overhand *every 2 minutes Warm-up 0-5:00 Briefing 5:00-10:00 PVC Good Mornings x20 PVC OH Squats x20 Deadlift Technique 10:00-25:00 Metcon (2 Rounds for time) 25:00-35:00 Metcon Prep 35:00-45:00 3 RFT 18 Pullups 18 OH Squats 95/65 8 min cap 45:00-55:00 3 RFT 18 Toes to...
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Warm-up 0-5:00 Briefing 5:00-25:00 5 AMRAP 6 Situps 6 Scap Pullups 6 MB Front Squats 6 MB Presses 12 Singles Pullup Progression Double Under Work Metcon (AMRAP – Rounds and Reps) 25:00-50:00 20 AMRAP 5 Pullups 15 Wall Balls 30 Double Unders 50:00-60:00 Cool Down and Clean up
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Warm-up 0-5:00 Briefing 5:00-20:00 Pigeon Stretch Grasshopper Lunge to Reach 5 Point Squat Good Mornings Quarter Squat Half Squat Full Squat 20:00-35:00 Back Squat (5-5-5-5-5) *Building every set *Increase from last week Metcon (AMRAP – Reps) 35:00-45:00 KBS Demo Hanging Shoulder Shrugs Press Down Kipping Swings Half Pull Ups Pull Ups 45:00-55:00 7 AMRAP 3-6-9-12-15…...
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Workout of the Day

CrossFit

  • CrossFit WOD 8/14/20

    Warm-up
    0-5:00

    Briefing

    5:00-25:00

    Kneeling T Spine Drills

    Halos

    Goblet Squats

    Knee Hops

    Movement Demo
    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    Replace Back Extensions with Good Mornings

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