Rope Climb
Rope Climb (X5) Pick Drill (Rowing) (No Measure) Arms only Back/arms only 1/2 slide/back/arms only 2×10 Metcon (Time) 60 cal row 40 pull-ups 20 Thrusters
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Metcon (Time) DVB For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 wall-ball shots 1 rope ascent Run 400 meters with a 20-lb. medicine ball Then, 2 rounds of: 10 wall-ball...
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Warm-up Shoulder/Leg swings Goblet squat x10 Handstand hold 20sec 3 rounds Clean and Jerk (3-3-3-3-3-1-1) Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 15 Partner A Wallball x30 Push-press x15 Rope climb x1 Partner B Run 400m
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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


  • 7/9/20

    CrossFit Elizabethtown – CrossFitWarm-up0-5:00

    Banded Pull Aparts
    OH Banded Pull Aparts
    Internal/external elbow rotations
    Yoga Pushups
    Plank Hand TouchesFloor Press (3-3-3-3-3)Go up in weight every roundMetcon (AMRAP – Reps)35:00-40:00
    Metcon Prep
    Double Under Work


    10 AMRAP
    Hand Release Pushups
    Double Unders

CrossFit Teens

  • CrossFit Teens WOD 6/24/20




    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)

    MB Front Squat

    MB Press

    Clean Technique


    50 Wall Balls

    25 Power Cleans

    50 Wall Balls


    Cool Down and Clean Up