Warm-up 0-5:00 Briefing 5:00-15:00 Jefferson Curl Good Mornings Deadlift Technique 15:00-35:00 Deadlift (3-3-3-3-3) *Same weight across Metcon (Time) 35:00-50:00 Metcon Prep 3 RFT 15 Russian Kettlebell Swings 15 Situps 15 Box Jumps 50:00-60:00 Cool down and cleanup
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Warm-up 0-5:00 Briefing 5:00-20:00 200m Run Forward 200m Run Backward Mountain Climbers Side Plank with Reach Through Bilateral Deadbugs Banded Good Mornings Deadlift Technique 20:00-40:00 Deadlift (5-5-5-5-5) Metcon (No Measure) 40:00-55:00 Workout Demo Alternating Tabata DB/KB Thrusters Situps 55:00-60:00 CoolDown and Cleanup
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Warm-up 0-5:00 Briefing 5:00-20:00 Pick Drill Legs Legs/Back Legs/Back/Arms 500m Row I’s, Y’s, T’s Yoga Pushups Situps Shoulder Press Demo 20:00-35:00 Shoulder Press (5-5-5-5-5) Build every set Metcon (Time) 35:00-55:00 4 RFT 400m Row 10 Pushups 20 Situps 55:00-60:00 Cool Down and Cleanup
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Warm-up 0-5:00 Briefing 5:00-20:00 Hang and twist Knee tuck Half Lsit Leg lift Toes to bar 20:00-30:00 Strict Toes-To-Bar (6×5) *Slow lower **Close grip parallel arms. ***Scale by performing leg lifts of the same rep scheme and slow lowering focus. Skill Work 30:00-40:00 Double Under Work Singles Single Leg Singles Single Double Under Double Unders...
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Warm-up Kneeling T Spine Rotations x20/20 Inchworm w/ pushups x10 V Ups x10 5 Point Squat x10 Jumping Jacks x40 Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Pushups 20-18-16-14-12-10-8-6-4-2 Situps 30-27-24-21-18-15-12-9-6-3 Air Squats
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Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Burpees Pushups Situps Warm-up Arm Swings x20 Leg Swings x20 Lunge with Side Bend x10 per side Inchworm with Pushup x10 Lying single straight leg raises x20 Split Jacks x20 Burpees x5 Pushups x5 Situps x5
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Warm-up Pigeon Stretch 30s each side Bent over windmill x20 Cat/Cow Stretch x20 Bird Dog on feet x20 Pushups x10 In and outs x20 Situps x10 Quarter Squats x5 Half Squats x5 Full Jump Squats x5 Metcon (3 Rounds for reps) 2 min ME Pushups 1 min Rest 2 min ME Situps 1 min Rest...
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Metcon (Time) 10 Burpees 10 Burpees 25 Pushups 10 Burpees 25 Pushups 50 Alternating Lunges 10 Burpees 25 Pushups 50 Alternating Lunges 100 Situps 10 Burpees 25 Pushups 50 Alrernating Lunges 100 Situps 150 Air Squats
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Warm-up Arm Swings x20 Leg Swings x20 Windmills x10/10 Lateral Lunges x10/10 Romanian Deadlift x10 Russian KBS x10 Kettlebell Swings x10 OH Squats x5/5 Crab Walk Toe Touch x20 Situps x10 Metcon (Time) 20 Situps 50 KBS 20 Right Arm OH Squats 50 KBS 20 Left Arm OH Squats 50 KBS 20 Situps
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Warm-up Arm Swings Leg Swings Squat and rock side to side Split Squats Air Squats Side Lying Rainbow Pushups Situps Pistol Squats Metcon (Time) 50-40-30-20-10 Alternating Pistol Squats Pushups Situps
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Workout of the Day


  • CrossFit WOD 7/10/20




    I’s Y’s T’s


    Turkish Get Up Review

    Turkish Get Up (1-1-1-1-1)
    Metcon (Time)

    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


    1 mile run

    15 Squats every minute

    start with squats


    Cleanup and cool down

CrossFit Teens

  • CrossFit Teens WOD 6/24/20




    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)

    MB Front Squat

    MB Press

    Clean Technique


    50 Wall Balls

    25 Power Cleans

    50 Wall Balls


    Cool Down and Clean Up