Tag

Wall Ball
Warm-up Min 0-5 Skip-It MIn 5-15 Burpee Broad Jumps Single Leg Deadlift to Broad Jump Partner wallball Throws -Chest Pass -Overhead Throw -R Side Throw -L Side Throw -Squad Throw Min 15-35 Deadlift Prep: Pull to Knee Pull to Thigh Pull to Hip Brief Warm up Deadlift Min 35-47 Metcon Prep 3-2-1 Deadlift 10-5-3 Wallballs...
Continue Reading
Warm-up MIn 0-10 x15 Leg Lift (Bend @ Knee) Lunge Stretch x20 sec Elbow to instep x20 sec Reach overhead x20 Sec Min 10-15 Split Jerk Prep: Press in Split Drop Jerks Dip Drive Split Jerk MIn 15-18 Briefing MIn 35-44 Wallballs x5 Light x5 Metcon Weight x5 Heavier than Metcon Pull-up complex: Lat Press...
Continue Reading
Warm-up Min 0-5 Cone Grab Min 5-8 5 point Squat x3 Min 8-10 Waiter Squat x10/10 Min 10-12 Back Squat 1/4 x10 Parallel x10 Bottom x10 Min 30-40 Metcon Rehearsal x10 Jump Rope Passes x10 Wallballs x5 Burpee Box jumps 2 rounds 12-30: Back Squat (Build to a 5RM) 40-60: Metcon (AMRAP – Rounds and...
Continue Reading
Warm-up Min 0-15 Tabata Jump Squats x15 Lying Leg lifts x15 Goodmornings x15 Min 15-25 Workout Prep: Wallball Front Squats x10 Knee tucks x10 Sumo Deadlift x10 Wallballs x5 Toes to bar x5 SDHP x5 2 rounds Min 25-30 Workout Brief: *Move Fast, Go Hard **Be ready for the grip and shoulders to be mad....
Continue Reading
Warm-up Min 0-4 Row 500m Min 4-10 Single Leg Hip Bridge x15 each leg Super Man To V-up x10 (x5 Each Direction) Goodmoring x15 Min 10-15 Deadlift Prep: Pull to Knee x10 Pull to Thigh x10 Pull to Waist x10 Min 15-20 Workout Brief Deadlift: *Focus on Mechanics over Weight on the Deadlift **Make reasonable...
Continue Reading
Warm-up Deadlift pvc x15 Wallballs 10/14 x15 KBS 35/26 x15 Knee tucks x15 Lateral Jumps over PVC x15 Walking Lunges x20 Deadlift Bar x10 Toes to Hips x10 KBS x10 53/35 Box Jumps x10 Walking Lunges x10 Deadlift 135/95 x5 Toes to Bar x5 KBS x5 70/53 Box Jump overs x5 Walking Lunges x10 Metcon...
Continue Reading
Warm-up Wallballs x10 Shuttle Sprint Burpees x10 Shuttle Sprint Jump Rope x100 Shuttle Sprint Snatch Prep Drop Snatch 1/2/Parallel/Deep Squat High Hang Snatch x5 Hang Snatch x5 Snatch x5 Hang Snatch + Snatch (5×2+2) Across Metcon (Time) Wallballs x20 Burpees x40 Dubs x60 3 RFT Compare Score to 4/3/18
Continue Reading
Warm-up 400m run Med ball Front squats x10 Kb Deadlift x5 each arm KB press x5 each arm Metcon (Time) 5 RFT 800m run 30 wallballs 30 KB Clean and Jerk (15 each arm)
Continue Reading
Warm-up Banded couch stretch Banded Walk 90 sec Swimmers x8 Rainbow x8 HSPU Prep: Deficit Pike x5 Elevated Pike/Deficit Pike x5 Strict HSPU x5 Kipping Attempts/Clean-up x5 Demo Lunges/Box Jumps/Wallballs Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-ups In...
Continue Reading
Warm-up Run 200m Box Step overs x10 Taters x10 2 rounds Scorpion x10 Sit-to-getup x5 Air Squat x10 Workout Prep: ~Establish Exercise Zones Then 1 Round 5 KB Swings 5 Box Jumps 5 Burpees 5 Wallball shots Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees...
Continue Reading
1 2 3 13

Workout of the Day

CrossFit

  • CrossFit WOD 10/18/18

    Warm-up
    Hang & Twist

    Single Arm Hang x20 sec

    Flutter Kicks x30
    Metcon (No Measure)
    Weighted Pull-up Neg x20

    Straight Arm Pull-downs x100

    Floor Press x30 sec

    Hollow Hold x30 sec

    4 rounds

    Ring Push-ups

    x50

    DB/KB Row x10/10

    Iron Cross x20

    3 Rounds

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

Archives