Tag

Row
Metcon (Time) Row 25 Cal 50 sit ups Row 25 Cal 50 KBS Row 25 Cal 50 Toes to Bar Row 25 Cal 50 HSPU Row 50 Cal
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Warm-up Row Pick Drill 1 min of Arms 1 min of Back/Arms 1 min of Legs/back/arms Foam roller 90 to V x10 T’s x20 Lying Med Ball Throws 2×10 Ring supports x30 sec Ring Cradle x30 sec Ring dips x5 Hand release push-up Demo and attempts. Coaches cue. Thruster Prep Dip drive Push press Front...
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Warm-up Min 0-15 Skill work : Rowing 1:20/:40 R1- SPM 20 R2 – SPM 22 R3 – SPM 24 R4 – SPM 26 R5 – SOM 22-24 Sidebend x20 Windmill x10 Min 15-20 Metcon Brief Min 20-25 Acquire equipment and workout areas 25-60: Metcon (Calories) 200m suitcase carry 70/53 200m overhead Carry 70/53 Row Max...
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Warm-up Row 500m Straddle Stretch R/L/Middle High Steps x20 Forward/Backward Banded March 1m Forward/Backward Single Leg GoodMorning Jump x5 each leg Front Squat prep: Air Squat Zombie Squat Front Squat GHD Sit-up Lecture and Demo Rehersal x3 Front Squats x3 Sit-ups x3 KBS 2-3 rounds building to weight. Metcon (No Measure) Emom 12 Min 1-...
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Warm-up Min 0-5 400m Run x10 Med Ball Thrusters x10 Hanging Shrugs Min 5-15 Shoulder Rotations with bar on back High pull x10 Pull under Hang Power Clean Power Clean Min 15-20 Brief *The Emoms and Amrap are completed with a very dedicated rest. Min 0-5 Power Clean Emom Min 8-10 Row/Run Amrap Min 12-18...
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Warm-up run 400m run backwarms 200m bunny hop 100m Single leg jump 50mR/50mL Couch Stretch Waiter Squat x10 Overhead Reverse Lunge (db/kb) x10 HSPU Prep hand Release Push-ups x10 Pike push-ups x5 HSPU x3 Thruster (3-3-3-3-3) Metcon (Time) cash-in -100m Sled push 45/15 x50 Thrusters 95/65 x30 HSPU Row 1k
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Warm-up MIn 0-3 armless burpees x10 *pvc behind back **First one done wins Shirt **Second Place wins Free Drink ****Third place wins hug from their favorite coach Min 3-5 Briefing Min 5-15 Movement Prep Wallballs x10 SDHP x10 (Bar) Box Jumps x10 Push-Press x10 (Bar) Cal Row x10 Push-ups x10 Squats x10 20-60: Zeus (Time)...
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Warm-up Min 0-5 Leg Swings Forearm Slides Overhead Squats Min 5-15 Snatch Pull-unders Hang Snatch Snatch Clean Jerk Min 15-20 Brief 20-45: Olympic Lifting Total (Total Weight) Snatch (1 Rep Max) Clean and Jerk (1 Rep Max) MIn 45-50 Aquire Rower and establish Metcon area. 50-60: Metcon (2 Rounds for reps) AMRAP 4 Row 500m...
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Warm-up Min 0-5 Brief Min 5-10 Pick Drill x20 Strokes Only Legs x20 Strokes Legs + Back x20 Strokes Legs + Back + Arms Min 10-15 Pull-up Prep: Hollow + Arch (Floor) Hollow + Arch (Hanging) Half Pull-up Pull-up Push-up Cat/Cow Plank Reach/Retract Half Push-up Push-up 15-60: Hamilton (Time) 3 Rounds for time of: 1000m...
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Warm-up Min 0-10 Row x10 Strokes Rest 20 sec x5 For Distance Min 10-15 Banded Waddle x90 sec Lateral Lunge x5 Good Morning to Air Squat x5 Min 15-20 Back squat pre: 1/4 Squat 1/2 Squat Full Squat Min 20-25 Briefing 25-40: Back Squat (Build to a 2RM) 40-45: Back Squat (3×6) Emom 3 Weight...
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Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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