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Ring Dip
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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Metcon (No Measure) Ring Muscle-Up Work: Every 90 sec Beat Swings (w/ spotter) 3×10 2:1 Swings (w/ spotter) 5×2 10 sec Toenail Transition 3×2 Ring Dips 3×5 Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#
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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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