Warm-up 400m Run Broad Jumps (Height) x5 Broad Jumps (distance) x5 Running Post x10 Run 400m Med ball Deadlift x10 Med ball Pull-under x10 Med ball Clean x10 Metcon (Time) CrossFit.com WOD 5/18/12 3RFT 50 Med Ball Cleans 800m Run
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Warm-up 200m run 100m Backward run Leg Swing x10 High Steps x10 (forward/backward) Counter balance Squat (partner assisted) PVC Work Back Squat x5 (balance focus) Back Squat x10 PVC Back Squat (5-5-5-5-5 Building) Warm Up Example: x5 W/bar x5 @ 95 x5 @ 135 x2 @ 185 x2 @ 205 x1 @ 225 x1 @...
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Warm-up 25m Heel walk Toe walk High kicks High knees Single leg run r/l PVC work Sumo deadlift x10 SDHP x10 High hang P.clean x10 Hang P. Clean x10 Quality control: Push-ups Chest holds x5 sec x5 Push-ups x5 Ghd sit-up demo 1 min of trial.   Metcon (Time) Run 1 mile X25 SDHP X25...
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Snatch (20 MIn to Establish a 1RM) Progression Example: x5 w/Bar x5 @95 x5 @135 x3 @ 155 x3 @ 165 x3 @ 185 x1 @195 x1 @ 205 x1 @ 215 x1 @ 220 x1 @ 230 x1 @ 240 x1 @ 245 x1 @ 250   Warm-up Side Shuffle 50m R/L Burpee x10...
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Warm-up (No Measure) Banded Walk x30 Forward/Backward Pass Throughs x5 OHS “Sally” PVC Skill Work 3 Level Drop Snatch (x3 Half/x3Parallel/x3 Full) High Hang Snatch x3 Hang Snatch x3 Snatch x3 Snatch (10×1 Build) One set every 90 Sec Gary’s Warm-up Example: x5 w/Bar x5 @ 95# x3 @ 135 x1 @ 155 First Set...
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Deadlift (3×8 Across) 10-20# up from last week Stiff Leg DL (3×15) 70% of weight used for deadlifts. Metcon (Time) 100m Sprint Box jump overs x30 toes to bar x10 5 RFT
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Shoulder Press (5×8 Across) 5-10# up from last week Upright Row (5×8 Across) Metcon (Time) Row 500m x15 Burpee box jumps 400m Run 2 rounds for time
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Metcon (Time) Row cal 30-20-10 Front rack carry 135/95 200m Pull-ups 30-20-10 Run 200m
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Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
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Hall (Time) 5 Rounds for time of: 3 Cleans, 225# 200m Sprint 20 Kettlebell Snatches, 1.5 pood (10 each arm) Rest 2 minutes In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012 To learn more about Hall click here
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Workout of the Day


  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

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