Tag

Rope Climb
Warm-up Min 0-10 Nordic Lift x25 Bottom Push-up Hold 30 sec Lateral Lunge x10 Min 10-15 Deadlift Prep (top Down): Thigh Knee Shin Min 15-20 Brief Min 35-45 Metcon Prep: w/Empty Barbell x5 Thrusters x5 Deadlift x1 Rope Climb 20-35: Deadlift (10-8-6-3-3-3-3-3) Every 2 Min 45-60: Metcon (Time) Thruster x10 Deadlift x20 Rope Climb x3...
Continue Reading
Warm-up Min 0-8 Med Ball Carry 200m Hang 30 Sec x10 Air Squats Min 8-16 Plate Carry 200m Rope Pull-ups x10 (Rows x20) x10 Front Squats Min 16-25 Bar Carry 200m x1 Rope Climb x10 Thrusters Min 25-30 Breif Min 30-40 Establish workout areas and Potty. 40-60: Dae Han (Time) 3 Rounds for time of:...
Continue Reading
10-15: Handstand Hold (5×30 sec) Warm-up Min 1-5 Row 500m Min 5-7 Downward Dog x30 sec Min 7-10 Handstand Progression: Pike (feet on floor) 20sec Pike (feet on box) 20 sec Handstand against wall 20 sec Handstand w/partner assist 20 sec Min 25-30 Rope climb demo/scaling Min 30-40 Workout Rehearsal x5 KB/DB Push-Press Row 250m...
Continue Reading
Warm-up Min 0-5 Run 200m Forwards Run 200m Backwards Min 5-8 Tempo Air Squats 10 decend/hold/ascend x5 Min 8-12 Thruster Progression: Front Squat x10 Press x10 Thruster x10 *Focus on balance and timing above all Min 12-20 Rope Climb Skill Work: Knee Tucks x5 J-Hook/Heel Hook Practice Ascend x3 Min 20-30 Briefing and Logistics: *When...
Continue Reading
Warm-up Handstand Push-up Progression: -Pike Push-ups 2×5 ~Elevate Platform for HANDS if needed. ~Elevate 45# Plates until Feet are Level with Hands ~Remove one foot -Test Invereted Range of Motion Kipping: Keep Shins Parrell to the wall. Make first contact with the wall at full extension. Rope Climb Progression: J-Hook Demo ~if Grip Strength isn’t...
Continue Reading
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
1 2 3

Workout of the Day

CrossFit

  • CrossFit WOD 10/20/18

    Warm-up
    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5

    SDHP:

    Sumo DL

    SDHP

    Push-Press

    Dip/Drive

    Push-Press

    Min 15-20

    Brief

    Min 20-30

    Establish Stations
    30-60: Metcon (3 Rounds for reps)
    Intervals

    3m-2m-1m

    Bike

    SDHP

    Pull-ups

    Farmers Carry

    Push-Press 135/95
    Total reps each round

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

Archives