Tag

Ring Row
Warm-up Wrist Warm-up Noon/3/6/9 x10 30 sec False Grip Hang (row/hang) Ring Rows- Scale to ability Pull-ups Chest to Bar (PVC) Chest to bar Pull-up MU Lecture and Demo Metcon (AMRAP – Reps) In 20 Min progress as far as possible. Start over if you complete every rep x50 Ring Rows x40 Strict Pull-ups x30...
Continue Reading
Metcon (No Measure) Tabata Push-ups V-ups Ring Rows Handstand hold Hollow body Bottom Squat Hold
Continue Reading
Metcon (No Measure) Ring row (EMOM) 5×6 Ring dips (EMOM) 5×6 Ring pass through (EMOM) 5×6 Metcon (AMRAP – Rounds and Reps) AMRAP 5 Squat cleans x2 Muscle-ups x4
Continue Reading
Metcon (No Measure) Every 3 minutes for 15 min 30 dubs (45 singles) 10 front squats @ 50% Metcon (AMRAP – Reps) Tabata Air squat Burpees Ring rows (Curcuit)
Continue Reading
Ring Rows (5×6) Metcon (AMRAP – Reps) 45:15 Medball slams Leg Lifts Iron Lifts Airdyne Burpees
Continue Reading
Pull-ups (5×4 Negatives) Metcon (No Measure) Emom 15 min1 -Burpee x15/12/9 min2 -Thruster x15/12/9 min3 -Ring Rows x15/12/9 min4 -Back squat x15/12/9 min5 -Rest
Continue Reading
Hollow Body Hold Tabata (No Measure) Ring Rows (4×8) Metcon (Time) Pull-ups x50 Burpee Box Jumps x30 Clusters x10
Continue Reading
Ring Rows (5×8) Focus: Maintaining or establishing a False Grip Metcon (Time) Row 1000m x45 Push-ups x45 KBS Row 750m x30 Push-ups x30 KBS Row 500m x15 Push-ups x15 KBS
Continue Reading
Metcon (AMRAP – Reps) With a Running clock Min 0-10 Run 800m Amrap Back Squat x5 @ 50% Ring Rows x10 Min 10-20 Run 800m Amrap Front Squat x5 @50% Pull-ups x10 Min 20-30 Run 800m Amrap OHS x5 @ 50% Chest 2 Bar Pull-ups x10 *Bars may come from racks. **Racks are to be...
Continue Reading
Ring Rows (8-8-8-8-8) Metcon (Time) Airdyne Deadlift 21-15-9
Continue Reading
1 2

Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

CrossFit Teens

Archives