Tag

Row
Warm-up 0-5:00 Briefing 5:00-20:00 Banded Hip Stretch Banded Grasshopper Lunge Figure Four Stretch Pick Drill 30:30 Row 20:00-45:00 Partner 5k Row (Time) Partner 5k Row
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Warm-up 0-5:00 Briefing 5:00-25:00 Foam Rolling Hip Adduction 1×10 Hip Extensions 1×10 Rotated Figure Four 1 minute hold Unilateral Hip Flexion 2×10 Unilateral 90/90 Internal Rotation 2×10 Pick Drill Legs Legs/Back Legs/Back/Arms Metcon (7 Rounds for distance) 1 min Row 1 min Rest 2 min Row 2 min Rest 3 min Row 3 min Rest...
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Warm-up 0-5:00 Briefing 5:00-30:00 Pick Drill Legs Legs/Back Legs/Back/Arms Row 30:30 5 Rounds Pigeon Stretch Grasshopper Lunge Split Squats Hip Flexor Hold Hip Flexor Drives Kickouts Jumping Lunges Metcon (Time) 30:00-50:00 5 RFT 500m Row 400m Run 50:00-60:00 Cool Down and Cleanup
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Warm-up 0-5:00 Briefing 5:00-20:00 500m Row High Hang Muscle Clean Low Hang Power Clean Power Clean from Ground Push Jerk Technique Burpees 20:00-25:00 WOD Prep Metcon (No Measure) 25:00-57:00 10 EMOM 200m/175m Row 1 min Rest 10 EMOM 6 Clean and Jerks 135/95 1 min Rest 10 EMOM 10 Bar Facing Burpees
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Warm-up 0-5:00 Briefing 5:00-20:00 Pick Drill Legs Legs/Back Legs/Back/Arms 500m Row I’s, Y’s, T’s Yoga Pushups Situps Shoulder Press Demo 20:00-35:00 Shoulder Press (5-5-5-5-5) Build every set Metcon (Time) 35:00-55:00 4 RFT 400m Row 10 Pushups 20 Situps 55:00-60:00 Cool Down and Cleanup
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP-Partner Partner A 10 Box Jumps 10 Pushups 10 Kettlebell Swings Partner B 400m Row Switch when Partner B completes 400m row. Partner B will pick up where Partner A left off and Partner A will row 400m Row
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Warm-up 0-5:00 Briefing 5:00-20:00 Pick Drill Legs x10 Legs/Back x10 Legs/Back/Arms x10 Row 30:30 x5 Back Quarter Squat x10 Back Half Squat x10 Back Squat x10 20:00-35:00 Back Squat (5-5-5-5-5) Increase in weight every set. Every two minutes Metcon (AMRAP – Rounds and Reps) 35:00-40:00 WOD Prep PVC Thruster Demo 40:00-55:00 12 AMRAP 12 Thrusters...
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Warm-up (No Measure) Pick Drill 1min-Arms 1min-Arms/Back 1min-Arms/Back/Quarter Legs 1min-Arms/Back/Half Legs Rope Hang Knee Tucks J Hook Rope Climb Metcon (Time) St. Patricks Day WOD 5 RFT 3 Rope Climbs 17 Double Unders 20 Cal Row Don’t Forget Your Green!
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Metcon (Time) Partner WOD 100 Push Presses 75/45 100 Russian KB Swings 53/35 100 Pullups 100 Cal Row Only one athlete working at a time
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Warm-up (No Measure) Pick drill 5 Rds 30:30 Row 45s Plank 30s Side Plank 10 V Ups 10 Situps Ring Support Dip Support Ring Row Dips Muscle Ups Metcon (Time) 400/40/4 300/30/3 200/20/2 100/10/1 Meter row/Situps/Muscle Ups
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Workout of the Day

CrossFit

  • CrossFit WOD 7/8/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Hip Stretch

    Banded Grasshopper Lunge

    Figure Four Stretch

    Pick Drill

    30:30 Row

    20:00-45:00
    Partner 5k Row (Time)
    Partner 5k Row

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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