Tag

Push-Up
Warm-up Side Shuffle 100ft x5 Burpees x5 pull-ups x5 Goblet Squats 2 rounds Ring Push-ups (5×8) If you are gymnasty enough, begin to elevate feet into a Pike position. Metcon (AMRAP – Rounds and Reps) Amrap 12 x20 Alt Arm KBS x50 Dubs x15 Goblet Squats
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Warm-up Amrap 5 Row 250/200m Wallball x10 (Light and unbroken) Power Clean + Push Jerk Progression Jump Land x5 @ waist/shoulders High Hang P. Clean + Push Jerk x5 Hang Power Clean + Push Jerk x5 Power Clean + Push Jerk x5 Power Clean + Push Jerk (4×2+1) 15 Min to Build to a heavy...
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Warm-up Run 400m Row 500m Sling stretch x15 sec 5 point squat x5 Thruster Demo Press x5 Push press x5 Front squat x5 Thruster x5 coaches pace x10 personal pace Metcon (AMRAP – Rounds and Reps) Team WOD AMRAP 25 Buy in sled push 300m 70/115 Then 10 cal row 5 Thrusters 155/105 10 push-ups...
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Warm-up Run 200m Pull-ups/Jumping Pull-ups x5 Push-ups x10 Air Squats x15 (5 Coaches pace/10 WOD pace) 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, who was...
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Warm-up 45:15 Intervals x3 Jump rope burpees PIke Hold Push Jerk (5-5-5-3-3-3) Across for the 5’s Across for the 3’s Example Warm-ups x5 w/Bar x5 w/45 x3 @ 60 x2 @ 70 Working Sets between 70-85# Metcon (Time) 5 rounds for time push-ups x10 toes to bar x10 dubs x20 Wear a vest if you...
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Warm-up Crab Walk Relay 2 rounds Seated Twist & Lean x2 each side Squat w/OH reach 3 each side PVC Work Jump and Land x5 High Hang Power Clean x5  High Hang Power Clean (5×5 Across) Warm-up Example Bar x5 95# x5 135# x3 155#x3 175# x2 Working Sets @ 185#  Metcon (AMRAP – Rounds...
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Warm-up 25m Heel walk Toe walk High kicks High knees Single leg run r/l PVC work Sumo deadlift x10 SDHP x10 High hang P.clean x10 Hang P. Clean x10 Quality control: Push-ups Chest holds x5 sec x5 Push-ups x5 Ghd sit-up demo 1 min of trial.   Metcon (Time) Run 1 mile X25 SDHP X25...
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Warm-up Musical Med balls Banded March 50 forward/backward Good mornings (pvc) x15 PVC deadlift X10 slow X5 normal speed Deadlift (6×3 Build) Warm-up example: x10 w/bar x5 @ 135# x3 @ 185# x3 @ 225# First set is 250# Working sets: 250/300/345/395/415/440 Metcon (AMRAP – Rounds and Reps) Amrap 12 Row 1k Then 10 pull-ups...
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Warm-up (No Measure) 200m Backwards Run Wide Stance Torso Rotations x8 Leg Swings x8 Metcon (Time) Partner Workout Bike 15/12 Cal Sit-ups x20 Push-ups x10 20 RFT Partners Alternate Rounds Example: Partner one complete one full round of Bike,Sit-ups, and Push-ups. Then Rests while Partner Two completes a full round of Bike, Sit-ups, and Push-ups....
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Back Squat (3×8) 10-20# up from last week Metcon (Weight) Hand Release Push-ups Plate Pinch Carry 100ft 3-6-9-12-15-18-21 Time
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Workout of the Day

CrossFit

  • CrossFit WOD – 8/14/18

    Warm-up
    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

    5RFT
    run 200m with 45/25 plate.

    Clean and Jerk options

    135/95

    95/65

    75/45

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