Tag

Rope Climb
Warm-up Banded Goodmorning x25 Banded side-steps x25 Banded Front Woddle x50 2 rounds 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25# This is a Partner WOD –...
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Warm-up Overhead Lunge (pvc) 30ft High Knees 30ft Butt Kicker 30ft Zombie Walk 30ft Weightlifting Hang Clean (5-5-3-3-3-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD x10 KB Cleans (from hip) x5 Burpees x1 Rope Climb 15min Amrap Partners alternate rounds
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Coaches Choice (No Measure) Front Squat (15 min to establish 1RM) Metcon (No Measure) 20 EMOM Min 1-10 Toes to Bar Min 2-2 Rope Climbs Shoulder Press (Build to a 3RM)
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Rope Climb (10 min) Metcon (AMRAP – Reps) With a Running clock Amrap MIn 0-10 x30 Burpees x15 Pull-ups Rest 5min Amrap Min 15-25 x50 Dubs x25 Wallballs 20/14 Rest 5 min Amrap Min 30-40 x30 Burpees x15 Pull-ups x50 Dubs x25 Wallballs 20/14
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Metcon (Time) Teams of 3 Buy in 600m run (Each partner runs 200m) 4 RFT (Split between team however they want) 3 Rope Climbs 10 HSPU 15 Deadlift 20 Box Jumps 25 Pullups Cash out 600m run
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CrossFit Metcon (No Measure) Reverse Snow Angel x20 Back Ext x 25 Superman hold 3×20 sec Deadlift (5-3-1-1-1-1) x5 @ 80% x3 @ 85% x1 @ 90% x1 @ 95% x1 @ 100-105 x1 @ 105+ Perform 1 set every 2 minutes Metcon (Time) 2 RFT 800m Run x30 Sit-Ups x2 Rope Climbs RX+ GHD...
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Workout of the Day

CrossFit

  • CrossFit WOD 12/13/19

    Warm-up
    Metcon (4 Rounds for reps)
    Min 1 -C2B/Pull-ups

    Min 2- Plank on hands

    Min 3 – Overhead squats

    Min 4 – alt leg toes to bar

    Min 5- recovery pace row.

    4 rounds
    * Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.

CrossFit Teens

  • CrossFit Teens WOD 12/11/19

    Clean (2-2-2-2-2)
    Increase weight
    Metcon (2 Rounds for reps)
    2 RDS for reps

    5 min Calorie Bike

    Then

    10 AMRAP

    5 Pullups

    10 Pushups

    15 Squats

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