Tag

Rope Climb
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...
Continue Reading
Clean and Jerk (10×1 @ 85% (ACROSS)) Metcon (Time) 75 Dubs 25 Wallballs 3 Rope Climbs 3 RFT
Continue Reading
Push Jerk (2-2-2-2-2 Across) Metcon (AMRAP – Rounds and Reps) Amrap 12 Dubs x 30 Push-jerk x9 Rope Climb x1
Continue Reading
Metcon (Time) 1K Row 80 Taters 60 Chest to Bar 40 GHD 20 Clean and Jerk 1 Rope Climb
Continue Reading
Metcon (Time) 400 M Run Rope Climb x 1 SDHP x 15 800 M Run Rope Climb x 2 SDHP x 15 1600 M Run Rope Climb x 3 SDHP x 15 800 M Run Rope Climb x 4 SDHP x 15 400 M Run
Continue Reading
Walking Lunge (4×10) Metcon (AMRAP – Rounds and Reps) AMRAP 25 Run 400m x3 rope climbs x25 Burpees
Continue Reading
This week’s programming will be inspired by actual individual events at this years CrossFit Games. This week will be challenging in all aspects. We will still be testing our benchmarks as well. Work hard and have fun! Weightlifting Overhead Squat 1-1-1-1-1 *10 minutes to build to first set, then 1 rep every 2 minutes. Metcon...
Continue Reading
Push Press (10-8-6-4-2) Metcon (AMRAP – Rounds and Reps) AMRAP 16 MInutes 20 Wallballs 10 Push Press 1 Rope Climb
Continue Reading
Weightlifting Snatch Complex High Hang Snatch – (3×3) Hang Snatch – (3×2) Snatch – (3×1) *increasing weight Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5-10-15-20…etc kb/db snatch knees to elbow *1 rope climb after each round
Continue Reading
Tommy V (Time) 21 Thrusters, 115# 12 Rope Climbs, 15′ 15 Thrusters, 115# 9 Rope Climbs, 15′ 9 Thrusters, 115# 6 Rope Climbs, 15′ In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008 To learn more about Tommy...
Continue Reading
1 2 3

Workout of the Day

CrossFit

  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    Warm-up
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

CrossFit Teens

Archives