Tag

Wall Ball
Warm-up Medball throws Tuck jumps March in place Running posture. 200m run 5 box jumps 5 Wallballs 3.2.1.Go! Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# *Keep runs @ or below 2:30. Manage distance to meet time demand. **Maintain consistency on the...
Continue Reading
Warm-up Box step-ups RKBS Knee tucks Burpees Metcon Prep: Establish flow of workout and visual demo on all movements. 3.2.1.Go! Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball...
Continue Reading
Warm-up Banded Lateral Walk Banded Squat Banded Bear Crawl (wrist) Overhead Squat Prep: BN Press Press to OHS OHS Metcon Prep: DB Snatch efficiency Talk DB Snatch Wallball 4-2 Overhead Squat (3-3-3-3-3) *Build **Balance above everything Metcon (2 Rounds for reps) DB Snatch Wallball 2-4-6-8-10-12—— Amrap 6 Rest 3 Min 2 rounds *This will hit...
Continue Reading
Warm-up BN Press x10 Seated Box Jumps x5 OH Duck walk x30 sec 2 rounds Snatch Prep: Press to OHS Drop Snach Pull-under Hang Snatch Pause Snatch Metcon Prep 5-3-1 Power Snatch Handstand Push-up/Hand release push-up Wallball run 200m after round of 1 Pause Snatch (5×2) *Build **Develop balance and consistency during the pause Metcon...
Continue Reading
Warm-up 3 rounds NOT for time Side plank 30 sec Strict Press x10-8-6 Banded Pull-aparts x15 Push-Press Prep: Dip Drive Push-Press Metcon Prep: Wallball x5 Clean and Jerk x3 Dubs x10 2-3 rounds building to Metcon weight. Push Press (5-5-5-3-3-3) *Build **Keep feet flat (May feel slower) ***Hold bar on chest between each set. (No...
Continue Reading
Warm-up Front Scale 90 sec each leg Reverse Scale 90sec each Leg Nordic Lift x15 J-Curl x5 Deadlift Prep: DL to Knees DL to Thighs DL Metcon Prep: Amrap 2 10 Deadlift 10 Wallballs Max Distance Row Deadlift (10-8-6-4-2) *Build **Challenge yourself but utilize familiar weights Metcon (Distance) Deadlift x55 Wallball x55 Max Distance Row...
Continue Reading
Warm-up 30:30 My climbers Superman Dead bugs Jump squats 2 rounds Metcon Prep: Wallballs SDHP X10 PVC & Bar Box Jumps Push-Press Row Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
Continue Reading
Warm-up Calf Stretch Couch Stretch Pidgeon Strech Seated Rotations Floor Press w/Leg Lifts 30 sec Push up to downward dog x5 Calf Raises x20 Metcon Prep: Air Squat Push-up Wallball 5-4-3-2-1 200m Run Metcon (AMRAP – Reps) 100 air squat 100 push-ups 100 Wallballs 1k Run AMRAP 20 *Move with purpose. Speed comes after posture....
Continue Reading
Warm-up Candle Stick Carry 100ft each arm Suit Case Carry 100ft each arm Side plank 30 sec 2 rounds Clean Deadlift Pull-under Hang Clean Clean Metcon Prep: 2 rounds 10 dubs/singles 5 wallballs Clean Deadlift (5-5-5-3-3-3) Clean (3-3-3-1-1-1) Metcon (Time) Dubs x200 Wallballs x50 Dubs x100 Wallballs x30 Dubs x50 Wallballs x10
Continue Reading
Warm-up Before class starts: CS Activation Inch worm Banded Bear crawl Leg Throws HS Prep: Push-up Pike Push-up HSPU Scaling Toes to Bar Prep: Knee Tuck Toes to Hips Toes to Head Toes to Bar Metcon Prep: Wallball x10 KBS x10 2 Rounds at metcon effort Handstand Push-ups *W/ability to do complete full range: utilize...
Continue Reading
1 2 3 16

Workout of the Day

CrossFit

  • CrossFit WOD 7/13/19

    Warm-up
    Run 200m

    Suitcase carry 200ft

    x20 RKBS

    *partner up

    3.2.1.Go!
    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

Archives