Tag

Push Press
Warm-up Run 200m Forward Run 200m Backward side shuffle R/L 100m each Banded Interal/external/90 rotation 1×20 Shoulder Rotation x10 Jerk Prep Press Push-press Press in Squat/Split Tall Jerk Power/split Jerk/Split Jerk Push Jerk (10×2) Every 90 Sec Split Jerk (10×2) Every 90 Sec Metcon (Time) Run 600m x30 push-press 45/35 5RFT
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Warm-up Min 0-15 Band Pull-aparts 45 sec Side plank 45 sec Press x15 w/Bar 2 rounds Min 15-20 Push Press Progression Dip/Drive Push Press Min 20-25 Briefing Min 45-50 WOD Rehearsal 30 dubs/singles x10 Hang Power Snatch (bar then metcon weight) x10 KneeTucks/toes to bar x1 Box Circle/Handstand walk 10-15ft 30-42: Push Press (Max Reps)...
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Warm-up MIn 0-3 armless burpees x10 *pvc behind back **First one done wins Shirt **Second Place wins Free Drink ****Third place wins hug from their favorite coach Min 3-5 Briefing Min 5-15 Movement Prep Wallballs x10 SDHP x10 (Bar) Box Jumps x10 Push-Press x10 (Bar) Cal Row x10 Push-ups x10 Squats x10 20-60: Zeus (Time)...
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Warm-up Min 0-5 Relay Tic-tack-toe Min 5-15 Metcon Prep: Hollow Arch (Hanging) Half Pull-ups Pull-ups 2×5 SDHP: Sumo DL SDHP Push-Press Dip/Drive Push-Press Min 15-20 Brief Min 20-30 Establish Stations 30-60: Metcon (3 Rounds for reps) Intervals 3m-2m-1m Bike SDHP Pull-ups Farmers Carry Push-Press 135/95 Total reps each round
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Warm-up Min 0-5 Row 10 Cal Slow Row 20 Cal AFAP Arm Circles x50 Superman x1 min + 20 reps Single Arm Press (10R/10L) Min 5-15 Barbell Prep: Footwork (Push + Split) Push-Press Push Jerk Split Jerk Min 35-45 KB Prep: Swing w/pinned Elbow x10 Clean x5 Jerkx5 Clean and Jerk x3 Each arm Cooldown...
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10-15: Handstand Hold (5×30 sec) Warm-up Min 1-5 Row 500m Min 5-7 Downward Dog x30 sec Min 7-10 Handstand Progression: Pike (feet on floor) 20sec Pike (feet on box) 20 sec Handstand against wall 20 sec Handstand w/partner assist 20 sec Min 25-30 Rope climb demo/scaling Min 30-40 Workout Rehearsal x5 KB/DB Push-Press Row 250m...
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Warm-up Min 0-10 Forward/backward Sprints x10 downward Dog to push-up x10 Kb windmill x10 Half Kneeling Press x10 Min10-15 Push-Press Prep: Press Dip/Drive Push-Press Min 25-40 Metcon prep Run 200m x3 push Press x5 Knee Tucks Run 200m x3 Push-Press x5 Toes to Bar 15-25: Push Press (Build to a 3RM) 40-60: Metcon (Time) Run...
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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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Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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