Tag

Wall Ball
Split Jerk (3-3-3-3-3+) Metcon (AMRAP – Reps) 1 min intervals Front rack hold 185/125 Wallballs KB SDHLP 70/53 6 rounds *Every 10 sec held on FRH = 1 Rep ** 30 sec transition time between movements.
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Warm-up High knees Butt Kickers Superman flutters V-ups 2×45:15 Sot Press 3×5 *Build -Pull-unders -Hang Snatch Deadlift + pullunder -Low Hang SNDL + pull-under -Snatch Deadlift + Low Hang Snatch Metcon Prep: x3 2for1 Wallballs x3 pull-ups 2-3 rounds building to Wallball weight. Snatch Complex (10×1) Snatch DL + Snatch (below Knee) *Emom **Build each...
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Warm-up Min 0-10 Red light/ Green light Min 10-20 Side plank w/rotation x10 Side plank w/leg lift x10 Good morning x10 MedBall Goblet Squat x10 2 rounds Min 20-30 Deadlift Prep: Shin-to-Knee Shin-to-Thigh Deadlift Warm-up deadlift to Metcon Weight Min 30-40 Rehearsal 1 round at Metcon Weight/Pace 40-60: Metcon (AMRAP – Rounds and Reps) Deadlift...
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Warm-up Tabata Samson Stretch Bottom Squat Hold High Knees Briefing Establish Partners Rehersal With a running clock: 2 Rounds Bike Wallballs Burpees Practice the Emom Structure with each round Metcon (Time) Partner WOD Bike 3 Miles Emom 5 Burpees 150 Wallballs Emom 10 Med Ball thrusters 100 Burpees Emom x20 Dubs/30 Singles
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Warm-up Briefing Run 200m x15 Medball Thrusters x10 Scape pull-ups (bar or rope) Rope Climb Progressions Jcup/Heel Hook Aquire 3 rope climbs of chosen progression Rehersal Run 200m w/Medball x5 Wallballs x1 Rope Climb DVB (Time) For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope...
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Warm-up Min 0-5 400m Run x10 Med Ball Thrusters x10 Hanging Shrugs Min 5-15 Shoulder Rotations with bar on back High pull x10 Pull under Hang Power Clean Power Clean Min 15-20 Brief *The Emoms and Amrap are completed with a very dedicated rest. Min 0-5 Power Clean Emom Min 8-10 Row/Run Amrap Min 12-18...
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Warm-up MIn 0-3 armless burpees x10 *pvc behind back **First one done wins Shirt **Second Place wins Free Drink ****Third place wins hug from their favorite coach Min 3-5 Briefing Min 5-15 Movement Prep Wallballs x10 SDHP x10 (Bar) Box Jumps x10 Push-Press x10 (Bar) Cal Row x10 Push-ups x10 Squats x10 20-60: Zeus (Time)...
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Warm-up Min 0-5 run 400m Scorpian x10 V-up x10 HRPU x10 Min 5-10 Brief Min 10-20 Metcon Prep: 3 Rounds x5 Wallballs x5 KBS x5 Box Jumps R1 – Light R2 – Metcon Weight R3 – Heavier Than Metcon Weight Cooldown Childs Post 2 min Use Barbell to roll feet and Calves. 20-50: Morrison (Time)...
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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...
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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...
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Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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