Tag

Push Press
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
Continue Reading
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...
Continue Reading
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...
Continue Reading
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...
Continue Reading
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...
Continue Reading
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
Continue Reading
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...
Continue Reading
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...
Continue Reading
Push Press (5×5 Across) Shoulder Press (3×8 Across) 5# up from last week Metcon (Time) Row 500m x50 Wallballs x30 Burpees Time:
Continue Reading
Metcon (2 Rounds for time) Row Toes to bar 21-15-9 rest 5 min Row Push-Press 21-15-9
Continue Reading
1 2 3 9

Workout of the Day

CrossFit

  • CrossFit WOD 10/20/18

    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

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

Archives