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Run
Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner Workout Partner A-400m run Partner B- 5 Pull-ups 10 Kettlebell Swings 15 Squats Switch when partner returns from run. Continue where partner left off on 5-10-15
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Warm-up 0-5:00 Briefing 5:00-30:00 Kneeling Kick Out 2×12 Single Leg Knee Raise 2×10 Bench Knee Raise 2×10 Snatch Prep Box Jumps 200m Run Metcon (AMRAP – Reps) 30:00-55:00 20 AMRAP 200 meter run 3 Box Jumps, 3 Hang Power Snatches 200 meter run 6 box jumps, 6 Hang Power Snatches 200 meter run 9 box...
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Warm-up 0-5:00 Briefing 5:00-30:00 Pick Drill 30:30 Row Power Clean Demo Calf Stretch Hip Flexor Hold Hip Flexor Drive Kickouts High Knees Bum Kickers 200m Run Metcon (5 Rounds for time) 30:00-55:00 5 Rounds Repeat every 5 minutes 20/15 cal row 200m Run 10 Power Cleans 135/95
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Warm-up 0-5:00 Briefing 5:00-20:00 I’s Y’s T’s Windmill Halos Goblet Seesaw squat Turkish Getup Review 20:00-35:00 Turkish Get Up (1-1-1-1-1) Up in weight every round Metcon (AMRAP – Rounds and Reps) 35:00-40:00 Pistol Demo KB Swing Demo 40:00-55:00 12 AMRAP 200m Run 12 Pistol Squats 12 KBS
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Warm-up 0-5:00 Briefing 5:00-15:00 I’s Y’s T’s Windmill Turkish Get Up Review 15:00-30:00 Turkish Get Up (1-1-1-1-1) Metcon (Time) 30:00-40:00 Hip Flexor Hold Hip Flexor Drives x15/15 Kickouts x15 High Knees Bum Kickers Power Skip Reverse Power Skip Wideouts x20 seconds Quick Feet x 20 seconds 40:00-55:00 1 mile run 15 Squats every minute start...
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Warm-up 400m Run 10 Burpees 10 Knee Tucks Murph Demo and Walkthrough: Pull-up/Ring Row Push-ups Air-Squats Running Options Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,...
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Warm-up 0-5:00 Briefing 5:00-20:00 Scorpions Y’s, I’s, T’s, W’s Pushups 20:00-35:00 Floor Press (5-5-5-5-5) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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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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Metcon (Time) Partner Workout Buy In: 400m run with partner (around building) Then 4 Rounds 30 Barbell Thrusters 30/30KB Snatches 30 Barbell Sumo Deadlift High Pulls Buy Out: 400m run with partner One partner working at one tome except during run. Split reps evenly
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Warm-up 0-5:00 Briefing 5:00-15:00 Banded Pull Aparts OH Banded Pull Aparts Kneeling T Spine Roations Renegade Rows 15:00-30:00 Bent Over Row (10-10-10-10-10) Skill Work 30:00-40:00 Fire Hydrants x10/10 Good Mornings x10 Hip Flexor Holds x10s Hip Flexor Drives x10s Kickouts x10/10 Walking Knee Drive to Lunge x20 Wideouts x20s Quick Feet x20s 40:00-55:00 Death by...
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Workout of the Day

CrossFit

  • CrossFit WOD 8/14/20

    Warm-up
    0-5:00

    Briefing

    5:00-25:00

    Kneeling T Spine Drills

    Halos

    Goblet Squats

    Knee Hops

    Movement Demo
    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    Replace Back Extensions with Good Mornings

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