Tag

Sled Push
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 400m Row 500m Sling stretch x15 sec 5 point squat x5 Thruster Demo Press x5 Push press x5 Front squat x5 Thruster x5 coaches pace x10 personal pace Metcon (AMRAP – Rounds and Reps) Team WOD AMRAP 25 Buy in sled push 300m 70/115 Then 10 cal row 5 Thrusters 155/105 10 push-ups...
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Metcon (Time) Partner WOD Sled Drag Backwards 100m SDHP x30 75#/55# Rest 1 min 10 RFT Partners Alternate Exercises after every round Example: Round 1 Partner 1 does 100m Sled Drag Partner 2 does x30 SDHP round 2 Partner 2 does 100m Sled Drag Patner 1 does x30 SDHP repeat for 10 rounds
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Metcon (Time) Partner WOD Box Sled Push 20ft 25/45 DB Push-press x10 Box Jumps x20 10 RFT
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Metcon (Time) Team WOD Team Sled Push (really, really heavy) 100m 30-60-90 front squats 30-60-90 push press Sled push begins each round
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Metcon (Time) Team Wod 200m Sled Push (push as team H.A.F.) 100 TTB 100 SDHP 115/85 100 Dips/Ring Dips 100 Cal Bike
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Metcon (No Measure) Emom 28 Min 1- bear crawl 75ft Min 2 – sled lush 50 m Min 3 – wall walk x4 Min 4 – box jumps x20
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Metcon (Time) Team WOD 800m sled push 100 Pull-ups 100 power snatch 100 Burpee box jumps
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Metcon (2 Rounds for time) Partner WOD Sled push 50m X15 burpees 3 rounds (each) *while partner is pushing the sled, you are doing burpees. Any lapse in transistion between movements is resting time. then Assault Bike 12/10cal DB Snatch x24 (alt arm) 3 rounds (each) *while partner is on the bike, you are doing...
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Metcon (Time) 50m cash in (heavy) Then 4rft 6 chest to bar pull-ups 8 front squats 10 deadlift 12 s2oh Then 50m cash out.
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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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