Warm-up Row 2 minutes Pick Drill Legs Legs/back Full stroke Press in squat Knee tucks Overhead squat Toes to bar Metcon Prep Metcon (Time) Amrap 15 Overhead squat Cal row Toes to bar Cal row 21-15-9 *We want fast. Use a familiar weight and ROM for the toes to bar. **AMRAP Final calorie row with...
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Warm-up Arm Swings (across;up) Leg Lifts Air Squats High Knees High Kicks Metcon Prep: Floor Press w/Bar (explain a “stacked forearm”) Toes to Hips KB Front squat *Create Metcon area. 3.2.1.Go! Metcon (AMRAP – Rounds and Reps) Run 600m 21 Bench 15 Toes to Bar 9 KB Front Squats Amrap 25 *Bench should be unbroken...
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Warm-up Run 400m Windmill x3 Overhead lunge x10 (5 steps each arm) Strict Leg lifts/Knee Tucks x10 2 rounds BN Press BN Press in half squat BN Press in squat Snatch Prep: Pull-unders (Power) Hang Power Snatch Power Snatch Metcon Prep: Overhead Squat x3 toes to Bar x3 Deadlift x3 200m Run Power Snatch (5-4-3-2-1)...
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Warm-up Row Legs 1 Min Legs/back 1 Min Full-Stroke 1 min Metcon Prep: Knee tucks Pull-under Toes to Hips Hang clean Toes to bar Power Clean Metcon (2 Rounds for time) Row 300/250m Toes to Bar x9 Power Clean x9 135/95 3 rounds rest 5 min Row 300/250m Toes to Bar x9 Power Clean x3...
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Warm-up Knee Tucks x10 Air Squats x10 Leg Lifts x10 KB/DB Front Squat x10 KB/DB Press x10 Toes to Bar x5 Kb/DB thrusters x5 Metcon Rehersal: 5 Bikes = 15 person possibility Example: Heat 1 Min :00 – 2:59 Heat 2 Min 3:00-5:59 Heat 3 Min 6:00-8:59 Heat 1 Min 9:00-11:59 (round 2) Continue….. Metcon...
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Warm-up 30:30 Row Burpee Box jump Knee Tucks Push-up Metcon Prep: DB Snatch x10 Burpee Box Jumps x5 Toes to Bar x5 Bench x10 Metcon (Time) Partner WOD 100 DB Clean and Jerk 100 Cal Row 100 Burpee Box Jumps 100 Toes to Bar 100 Bench Press *Split reps evenly between athletes **Scale appositely so...
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Warm-up 400m run Cannon Ball Rock Hollow Rock Hanging Hollow/Arch (dynamic) Knee tucks/Toes to Hips/Toes to bar Ring Pull-ups Ring Muscle-ups Workout Rehersal: Toes to Bar x5 Box Jump overs x 10 MU/Pull-ups x1-2 run 200m 2 rounds to understand rythem. Metcon (AMRAP – Rounds and Reps) AMRAP 20 Toes to Bar x10 Box jump...
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Warm-up At-At Walk -Forward/side to side/ backward Wall walk x3 Leg Lifts x10 Handstand walk prep: Handstand Shoulder taps HS Walk to wall HS Walk practice Metcon Prep: Handstand walk/bear crawl 25ft Thruster x10 Toes to bar x5 Run 200m Metcon (AMRAP – Rounds and Reps) Partner WOD Handstand Walk/Bear Crawl 25ft Thrusters x21 Handstand...
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Warm-up Step ups x10 Waiter Squat x5/5 Exploding Step-up x10 Front Squat x10 Clean & TTB Prep: Pull-unders Knee tucks x5 Hang Clean Leg Lifts x5 Hang Clean w/Bar Toes to Bar x5 Hang Clean (2-2-2-2) *Build **Perform 5 strict hanging leg raises/toes to bar between each set. Metcon (Time) Row 400m Hang Squat Clean...
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Warm-up Metcon Prep: Row for 15 powerful and slow strokes Split Squats x10 each leg Push-up to downward dog Hanging v-sit/L-sit/Knee tuck 15 sec Row for 10 Powerful and slow strokes Air Squats x10 Push-Press Knee tucks/Toes to Hips/Toes to bar (strict) Row for 10 Power and FAST strokes Thrusters x10 Knee tucks/Toes to Hips/Toes...
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Workout of the Day


  • CrossFit WOD 7/13/19

    Run 200m

    Suitcase carry 200ft

    x20 RKBS

    *partner up

    Metcon (Time)
    Partner WOD

    Run 200m

    Farmers carry 100ft

    x30 Russian KBS (x2)

    20 RFT
    *Partners Alternate rounds

    **Target 2-3m rounds

    ***Utilize a weight that is challenging toward the end but can remain unbroken.

CrossFit Teens

  • CrossFit Teens WOD 7/5/19

    Shoulder Press (5-5-5-3-1)
    Metcon (No Measure)
    10 EMOM

    6 Power Snatches

    1 minute rest

    10 EMOM

    10 Burpee to bar