Tag

Squat
Warm-up 0-5:00 Briefing 5:00-15:00 I’s Y’s T’s Windmill Turkish Get Up Review 15:00-30:00 Turkish Get Up (1-1-1-1-1) Metcon (Time) 30:00-40:00 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 40:00-55:00 1 mile run 15 Squats every minute start...
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Warm-up 400m Run 10 Burpees 10 Knee Tucks Murph Demo and Walkthrough: Pull-up/Ring Row Push-ups Air-Squats Running Options Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,...
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Metcon (No Measure) 20 EMOM Partner A-15 Air Squats Partner B-5 HSPU Partners move at the same time but switch movements every minute
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Warm-up Side Lying Rainbow x10/10 Side Plank Hip Touches x10/10 V Ups x10 Pushups x10 Single Toe Touch x10/10 Squats x10 Metcon (5 Rounds for reps) 5 Rounds for 24 Minutes 1 min Mountain Climbers 1 min Pushups 1 min Flutter Kicks 1 min Squats 1 min Rest
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Metcon (AMRAP – Reps) 18 AMRAP Partner Workout 6 Rounds Min 1: Plank Hold/Pushups Min 2: Wall Sit/Jump Squats Min 3: OH Weight Hold/Hollow Rocks
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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 (AMRAP – Rounds and Reps) 20 AMRAP Partner A-2 Rounds 5 Pushups 10 Air Squats 15 Kettlebell Swings B-Plank Hold
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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 Calf Stretches Lateral Hops 30s Single leg lateral hips 15s each leg Single leg toe touches x10/10 Good Mornings x10 Air Squats x10 Pushups Plank Hand taps x20 Superman to hollow x5 each direction Metcon (No Measure) 15 Minutes Min 1-45s Jump Rope or Jumping Jacks Min 2-45s Air Squats Min 3-45s Planks Metcon...
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Workout of the Day

CrossFit

  • CrossFit WOD 7/10/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    I’s Y’s T’s

    Windmill

    Turkish Get Up Review

    15:00-30:00
    Turkish Get Up (1-1-1-1-1)
    Metcon (Time)
    30:00-40:00

    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

    40:00-55:00

    1 mile run

    15 Squats every minute

    start with squats

    55:00-60:00

    Cleanup and cool down

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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