Ring Dip
Warm-up MIn 0-5 Boat Pose x30 sec Press in boat pose x15 Hollow hold x30 Sec Press in Hollow x15 5-10 Ring Dip Demo and scale Sphinx Press Demo and Scale 30-35 Intervals Prep and Scaling 10-20: Ring Dips (x50) *Scale to Toe assisted or negatives 20-30: Sphinx Press (x50) 40-60: Metcon (No Measure) 40:20...
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Warm-up Rowling x5 rounds *Try and stop the meters exactly @ 100m **For every meter over complete one burpee Plank on Hands x45 Sec Plank @ Bottom of Push-up x30 Sec Floor Press x45sec Floor Press w/Flutter Feet x30 Sec Seated Dips/Ring Dips x5 w/Pause @ Top and Bottom (Coaches Pace) Toe Assisted Dips/Ring Dips...
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Metcon (Time) Row 15 HSPU 15-12-9 Row x15 Ring Dips 15-12-9 Warm-up Row 500m Wall Slides x8 Swimmers x8 HSPU Progression: Deficit Pikes push-up x5 Elevated Deficit Pike push-up x5 Pike Push-up x5 Elevated Pike Push-up x5 Single Leg Elevated Pike Push-up x5 Handstand push-up (Strict or Kipping) x5 Dip/Ring Dip Progression Floor Press x20...
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Pull-ups (5×8-10) Warm-up Run 800m Plank x30 sec Hollow hold x30 sec Arch hold x30 sec Hollow/arch x30 sec Hanging hollow arch x30 Sec Metcon (Time) Run 1 mile x40 sit-ups x15 pull-ups Run 800m 15 Sit-ups x40 ring dips
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Power Clean (3-3-3-3-3-3 Across) Example Warm-up x5 w/Bar x5 @ 55# x3 @ 75# 2×1 @ 95-110# Working Sets 125# Warm-up Redlight/Green Light Deadbugs x20 (focus on core and breathing) T-spine rotation x8 each side Swimmers x8 Med Ball Throw x10 ~x5 for distance/x5 for height Power Clean Prep: Jump & Land x5 High Hang...
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Cameron (Time) For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24” 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20# 50 Sit-ups 5 Rope Climbs, 15′ In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died...
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Metcon (Time) Team Wod 200m Sled Push (push as team H.A.F.) 100 TTB 100 SDHP 115/85 100 Dips/Ring Dips 100 Cal Bike
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Dips (5-5-5-5-5) Coaches Note: For those that can do this with ease Scale them up to elbow support to Dips Metcon (Time) 50 Dubs 10 Over-Unders 5 RFT
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Back Squat (1-1-1-1-1) building Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 Toes to Bar 10 Dips/Ring Dips 15 Box jump overs
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Metcon (Time) Team of 3 of more Row 2k then 300 dubs 125 Ring dips 50 cal row 125 push press 50 cal row 125 HSPU time
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Workout of the Day


  • CrossFit WOD 10/22/18

    Min 0-10

    High Skips 45 sec

    Side shuffle with arm swing 45 sec

    walking High Kicks 45 sec

    90/90 Wall Slides x10

    Superman Flutter x1 min

    Sot Press x10

    Min 10-25

    Overhead Squat Prep:




    Clean Prep


    Hang Clean


    Bench Prep

    Puase on chest x5

    Normal pace x5

    Min 25-30

    30-60: The Other Total (Total Weight)
    Clean (1 Rep Max)
    Bench Press (1 Rep Max)
    Overhead Squat (1 Rep Max)

CrossFit Teens

  • CrossFit Teens WOD 10/19/18

    Push Press (5-5-3-3-3+)
    Metcon (AMRAP – Rounds and Reps)
    12 AMRAP

    250m Row

    20 Single Arm DB Push Press

    20 Toes to Bar