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Run
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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Warm-up 0-5:00 Briefing 5:00-30:00 Running Warmup Drills Squat Therapy Pass Throughs x20 Banded OH Pul Aparts Banded OH Distraction OH Squat Demo Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
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Warm-up 0-5:00 Briefing 5:00-30:00 Banded Knee Lockouts x20/20 Banded Single Deadlift 2×10/10 Banded Reverse Lunge 2×10/10 Banded Hamstring Pull Situp 20 Marching Hip Bridge x20 Yoga Pushups x10 Clean Demo and Technique Metcon (Time) 400m Run 21 Burpees 400m Run 15 Burpees 400m Run 9 Burpees 200m Run 9 Power Snatches 200m Run 15 Power...
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Warm-up 400m run 100ft walking lunge ring rows/pull-ups x10 Metcon Prep: Pull-unders High hang power clean Hang power clean power clean 1-2 sets to establish metcon weight. Flow and movement talk 3.2.1.Go! Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run *The squats...
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Metcon (Time) 1 Mile Run 50 Wall Balls 40 Double Unders 30 Burpees 20 OH Squats 10 Chest to Bars 1000m Row
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Metcon (Time) 4 RFT 7 Deadlifts (Heavy) 400m Run
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Workout of the Day

CrossFit

  • CrossFit WOD 10/23/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    15:00-25:00
    Shoulder Press (10-10-10)
    Metcon (AMRAP – Rounds and Reps)
    10 AMRAP

    10 Toes to Bar

    20 Alternating DB Snatches

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