Shoulder Press
Push Press (5×5 Across) Shoulder Press (3×8 Across) 5# up from last week Metcon (Time) Row 500m x50 Wallballs x30 Burpees Time:
Continue Reading
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
Continue Reading
Shoulder Press (5×8 Across) Metcon (AMRAP – Reps) Push-ups Toes to bar Air Squats 3-6-9-12-15-18-21—— AMRAP 9
Continue Reading
Shoulder Press (5×5 @ 70-80% (across) Metcon (Time) Partner Workout! Cash In: 60 Calorie Assault Bike -5 Rounds- 5 DL 275/185 15 Box Jumps Cash Out: 60 Calorie Assault Bike *Both partners must do at least on rep of each movement, including the assault bike. *You can break up the 5 round of DLs &...
Continue Reading
DB shoulder press (5×8) Db shoulder press Metcon (No Measure) Tabata Handstand hold Dubs L-sit Superman hold Overhead squat (bar only)
Continue Reading
Broomstick Mile (Time) 25 Back squats 25 Front Squats 25 Overhead Squats Run 400 meters 25 Shoulder Press 25 Push Press 25 Push-Jerk Run 400 meters 50 Squat Cleans Run 400 meters 50 Snatches Run 400 meters. Taken from CrossFit.com Journal “All of this work, except for the runs, is done with a one inch...
Continue Reading
Strict Toes-To-Bar (4×8) Shoulder Press (4×8) Metcon (Time) Bike 2miles Run 1.25 Row 800m
Continue Reading
Shoulder Press (10×5 Emom across) Metcon (Time) Row cal Thrusters 20-18-16-14-12-10
Continue Reading
Shoulder Press (3-3-3-3-3 (dead stop each rep)) Metcon (AMRAP – Rounds and Reps) 400m run 21 burpees (6inch target) 21 box jumps Then 400m run 21 KBS 21 push-ups Amrap 20
Continue Reading
Shoulder Press (5×5 (across)) dead stop on chest each rep Metcon (AMRAP – Reps) Russian Kettle Bell Swim 1 min Intervals 1 min rest 10 rounds Add weight in comments
Continue Reading
1 2 3

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

CrossFit Teens