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Run
Warm-up Side shuffle 100m l/r Run 400m Clean and Jerk Prep: Pull Under 1/4;Half;Full Tall Jerks x5 Hang Clean x5 Push Press x5 Clean x5 Jerk x5 clean and jerk x3 Clean and Jerk (x3) Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence....
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Warm-up Single Leg Lateral Jump x30 (R/L) Broad Jump w/MedBall Throw x10 High Steps x30 AT-AT Walk 30ft Split Jerk Progression Press in Split x5 Tall Jerk x5 Split Jerk x5 Split Jerk (3×4 Across) Pause and recover on coaches pace Metcon (Time) Run 200m R Leg Run 200m L Leg row 65 Cal 600m...
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Warm-up High Steps x30 Forward/Backward Deeps Lunge x20 (10/10) Squat & Twist x10 5 Point Squat x5 Movement Prep Air Squat x10 Front Squat x10 (PVC) Overhead Squat x10 (PVC) Visual Demo: Lateral Bound Metcon Prep x10 Air Squats x5 Lateral Bound x10 Front Squats (Empty Barbell) x5 Lateral Bound x10 Overhead Squats (Empty Barbell)...
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Warm-up 400m run Med ball Front squats x10 Kb Deadlift x5 each arm KB press x5 each arm Metcon (Time) 5 RFT 800m run 30 wallballs 30 KB Clean and Jerk (15 each arm)
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Warm-up 200m Run KB Front Squat 5R/5L KB Push/Press 5R/5L 2 Rounds PVC Work Thruster x10 5 Coaches Pace/5 Metcon Pace Deadlift x10 5 Coaches Pace/5 Metcon Pace Establish Metcon Stations Andy (Time) For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts, 115 lb. 1.5-mile run 75...
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Warm-up High Steps Forward/Backward x30 High Kicks x30 Tuck Jumps x10 Air Squat x10 Front Squat Prep 1/4 x5 Parallel x5 Bottom x10 5 coaches Pace/5 Personal Pace Paused Front Squat (3×1 Across) Front Squat (4×8) *Across **75% of Pause Squats Metcon (Time) Run 1 Mile EMOM 20 Air Squats
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Warm-up 400m run Ankle Mobility (Dorsi Flex) Squat and Twist x10 Press to Squat x5 PVC Then Bar Back Squat x10 Overhead Squat x10 2 rounds Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m Run In honor of U.S. Army Capt. Jennifer M. Moreno, of...
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Warm-up (No Measure) 100m Heel Walk 100m Toe Walk 200m Run 200m Backward Run 100m Bunny Hop 100m Skip 100m Side Shuffle (R/L) Metcon (AMRAP – Rounds) Team Relay 25m Sled Push 200m Run Amrap 30
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Warm-up Run 200m Box Step overs x10 Taters x10 2 rounds Scorpion x10 Sit-to-getup x5 Air Squat x10 Workout Prep: ~Establish Exercise Zones Then 1 Round 5 KB Swings 5 Box Jumps 5 Burpees 5 Wallball shots Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees...
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Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009. To learn more about Nutts click here
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Workout of the Day

CrossFit

  • CrossFit WOD – 8/14/18

    Warm-up
    Side shuffle 100m l/r

    Run 400m

    Clean and Jerk Prep:

    Pull Under 1/4;Half;Full

    Tall Jerks x5

    Hang Clean x5

    Push Press x5

    Clean x5

    Jerk x5

    clean and jerk x3
    Clean and Jerk (x3)
    Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
    Metcon (Time)
    Run 200m

    Run 400m

    x 9 Clean and Jerks

    5RFT
    run 200m with 45/25 plate.

    Clean and Jerk options

    135/95

    95/65

    75/45

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