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Run
Metcon (10 Rounds for time) 10 Rounds, each for time: 5-10-15 yard shuttle sprint *Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total) **Rest as needed between sets ***Record all 10 efforts as they will be entered into wodify.
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Seated Shoudler Press (5-5-5-5-5) Movement Tempo: 3111 Metcon (Time) 3RFT: 400m Run 21 Deadlift 12 Bar-Over-Burpee
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Bench Press (3-3-3-3-3) New Tempo: 30X1 3 Seconds down 0 Seconds in the bottom X: Explode out of bottom 1 second at the top *Work up to a heavy 3 for the day. Metcon (Distance) Run for max distance in 7 minutes -Rest for 3 minutes- Row for max distance in 7 minutes -Rest for...
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Warm-up Work/Rest: 30sec/30sec Mountain climbers Hollow Body Hold Bear Crawl Superman Hold Complete 2 Sets Gymnastics Toes-to-bar/Handstand Push-up 15 minutes to work on one or both The goal here is to establish and prep these movements (or other scaled variant) prior to starting the Metcon. Select the degree to which you will perform either movement...
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Metcon (Time) 1 mile run 2k row 1 mile run
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Warm-up 0-5:00 Briefing 5:00-20:00 Running Stretches and warmup MB Thrusters Wall Balls Box Jump Demo Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
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Warm-up 0-5:00 Briefing 5:00-30:00 Running Drills Banded Good Mornings MB Thruster Jefferson Curl Deadlift Demo Metcon (Time) 20-15-10-5 Deadlifts Wall Balls 400m run after every round
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Warm-up 0-5:00 Briefing 5:00-20:00 Running Drills 30:30 Row Banded Good Morning Marching Hip Bridges Metcon (8 Rounds for time) 8 Rounds every 4:00 20/15 cal Row 200m Run
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Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups
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Warm-up 0-5:00 Briefing 5:00-30:00 Hip Flexor Knee Lifts 2×15 Kneeling Leg Kickouts Knee Lockouts 2×20 Banded Hamstring Curl Situps x20 KB Romanian Deadlift x20 KB Swing Demo Metcon (Time) 3 RFT 800m Run 50 KB Swings 50 Situps
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Workout of the Day

CrossFit

  • CrossFit WOD 1/16/2021

    Metcon (Distance)
    On a 25-minute clock, 5 rounds of:

    Row for 50 seconds, rest 10 seconds

    Row for 40 seconds, rest 20 seconds

    Row for 30 seconds, rest 30 seconds

    Row for 20 seconds, rest 40 seconds

    Row for 10 seconds, rest 50 seconds

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