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Sit-Up
Warm-up (No Measure) General Warm-Up: Complete 2 Rounds: Single-Unders x 30 Sec Rest 15 Ring Row x 8 Double-Unders x 30 Sec Rest 15 Hand-Release Push-up x 8 Strict pull-ups/Ring Dips (AMRAP – Reps) 3 Strict pull-ups 3 Ring dips AMRAP 5 Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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Warm-up Roll Out: Take some time to address any areas of concern yesterday’s workout may have flared up. Assuming you reached the intended level of intensity in yesterday’s workout, odds are you have something screaming at you, give it some TLC. Those of you that are not sore, go through the motion and make good...
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Metcon (Time) 300 Situps 200/180 Cal Row 100 Burpee Pullups Can break up however you want to
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Warm-up 0-5:00 Briefing 5:00-30:00 Pick Drill 30:30 Scorpion Laying Rainbow 90/90 Hold Kneeling T-spine V Ups DB C&J Demo Toes to Bar Demo Box Jumps Pushups Situps Metcon (2 Rounds for reps) 10 AMRAP 10/8 Cal Row 5/5 DB Hang Clean and Jerk 50/35 10 Toes to Bar 5 min Rest 10 AMRAP 10 Box...
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Warm-up 0-5:00 Briefing 5:00-20:00 I, Y, T, W Deadbugs Renegade Row Pendlay Row (5-5-5-5-5) Same Weight Metcon (No Measure) Tabata Box Jumps DB Snatch Situps Double Unders
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Warm-up 0-5:00 Briefing 0-20:00 Ankle Mobility Band Pull Aparts OH Band Pull Aparts OH Squat with band tied to rig PVC OH Squat against rig OH Squat Technique Overhead Squat (5-5-5-5-5) Increase weight every round Metcon (Time) 30-20-10 Pistol Squats Box Jumps Situps
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Metcon (AMRAP – Rounds and Reps) 25 AMRAP Buy in 800m Pumpkin Carry Then remainder of AMRAP 10 Pumpkin Push Presses 10 Situps with Pumpkin 10 Burpees over Pumpkin 20 Alternating Lunges holding pumpkin If you did not bring a pumpkin use a med ball Dont forget your costume
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Warm-up 0-5:00 Briefing 5:00-30:00 Foam Roll Legs/Hips/Back Pigeon Stretch Seated Leg Raise Scorpions Laying Rainbow I’s Y’s T’s W’s Jumping Jacks Metcon (No Measure) 4 Rounds Double Tabata 40:20 Planks Step Ups Pushups Situps Jump Rope Go through movements as a circuit for 4 Rounds Use as a recovery day, no scoring so move at...
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Warm-up 0-5:00 Briefing 5:00-15:00 Wrist Mobility Elbow Rotations Power Clean Technique 3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Same Weight Metcon (AMRAP – Rounds and Reps) 15 AMRAP 15 Power Cleans 95/65 30 Double Unders 15 Situps 30 Double Unders
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Workout of the Day

CrossFit

  • CrossFit WOD 1/18/2021

    Warm-up (No Measure)
    Complete 2 Rounds:

    Banded Hip-Bridge (2 Sec. Pause) x 8

    Rest 20 sec

    Seated Box Jump x 8

    Rest 20 sec

    Knees over hips x 8 (2 Sec. Hold) x 8

    Rest 20 sec

    Ring Rows x 8 (Tempo: 3111)
    Power Snatch + Overhead Squat (1-1-1-1-1)
    Build to a heavy single.
    Metcon (2 Rounds for reps)
    AMRAP 4

    4 Power Snatch

    4 Toes-to-Bar

    Rest 3 min

    AMRAP 4

    4 Overhead Squat

    4 Pull-up

    *Utilize same weight

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