Push Press
Front Squat (5×8 @ 60-65%) Across Warm-up Bear Crawl 50ft Side Shuffle 50ft/50ft Lying Knee Tuck/Butt-up x15 DB Push-Press x10/10 Zombie Squat x5 Front Squat x10 x5 Coached/x5 Personal pace 6-8 MIn to Warm-up Metcon (Time) DB Push-Press (R) 21-15-9 Front Rack Step-ups (R) x10 DB Push-Press (L) 21-15-9 Front Rack Step-up (L) x10 Alternate...
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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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Warm-up Row 500m Scapula Press (Plank) x30 Sec PVC Work Press x10 Dip/Drive (no press) x5 Push-press x10 Push Press (3-3-3-3-3 Build) Progression Example: x5 w/bar x5 @ 95# x3 @ 135 x2 @ 165 x1 @ 185 First Set @ 205# Working Sets: 205/220/230/245/260 1x: Push Press (1xME @ 80% of 3RM) Metcon (AMRAP...
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Warm-up Single Unders x100 Single/double/Single x20 Double Unders x10 Elbow Slides x8 Supine Bottoms up Rotation (KB) x10 Push Press (5×5 Across) -Emom -Up 10-20# from last week. Metcon (AMRAP – Rounds and Reps) Double Unders x20 Push Press x10 95/65 Amrap 10 Metcon (Weight) Extra Work Seated DB Press 4×10 Strict TTB x30 Record...
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Push Press (5×5 Across) Shoulder Press (3×8 Across) 5# up from last week Metcon (Time) Row 500m x50 Wallballs x30 Burpees Time:
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Metcon (2 Rounds for time) Row Toes to bar 21-15-9 rest 5 min Row Push-Press 21-15-9
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Metcon (Time) Partner WOD Box Sled Push 20ft 25/45 DB Push-press x10 Box Jumps x20 10 RFT
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Announcements Come hang out from 7:45-8:30pm on Thursday To watch the announcement of the first WOD in the 2018 CrossFit Games Open! It’s a wonderful time of year to be a CrossFitter! Community spirit is in an all time high. Let’s get signed up and knock out these 5 weeks together. Grab a coach with...
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Push Press (5-5-5-5-5 (across)) Metcon (Time) Push press KBS Lateral burpees 21-15-9
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Metcon (Time) Teams of 3 300 cal bike 150x Push press 150x KB swings 150x HSPU 300 cal bike
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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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