Tag

Wall Walk
25-40: Front Squat (Emom15) Min 0-4 x5 @ 60-70% Min 5-9 x3 @ 75-80% Min 10-14 x1 @ +85% Warm-up Min 0-10 Run 200m x20 Air Squats (10 Coaches pace/10 personal pace Run 200m Inchworm to push-up x10 Min 10-15 Front Squat Prep 1/4 1/2 Full Min 15-20 Brief Min 40-45 Wallwalk Demo/Scaling 45-60: Metcon...
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Warm-up Inch Worm x5 Reverse Lunge x10 Leg Lifts x5 3 Rounds Front Squat Progression 1/4 squats w/Pause x5 Parallel x5 Bottom x5 Paused Front Squat (3×3) 5 Sec. Coaches Pace. Front Squat (4×8 Across) 5-10# increase from last week Metcon (AMRAP – Rounds and Reps) Amrap 8 Wall Walk x3 Toes to Bar x15
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Pull-ups (8-8-8-8-8) Scale Option 1 Negative: 4-4-4-4-4 Scale Option 2 Hollow Body Ring Row 8-8-8-8-8 Metcon (AMRAP – Reps) Suicide x1 Wall Walks x3 Amrap 7
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  Gymnastics Metcon (No Measure) Handstand Walk Work: Kick-Ups 5 x 3 Shoulder Taps 3 x 10 Wall Walks 3 x 3 Inverted Box Walk Arounds 3 x 10L/10R Metcon Metcon (Time) 50 Calorie Row 50 Toes to Bar
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Metcon (No Measure) Emom 28 Min 1- bear crawl 75ft Min 2 – sled lush 50 m Min 3 – wall walk x4 Min 4 – box jumps x20
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Bench Press (5×8 @ 65-70% (across)) Metcon (Time) Wallwalk x10 Push-pressx30 Cal row x50 Push press x30 Wall walk x10
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Adrian (Time) 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, 30″ In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007 To learn more about Adrian click here
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12 Days of Christmas (Time) x1 Clean & Jerk x2 Burpee Box Jump Overs x3 Wall Walks x4 Thrusters x5 Toes 2 Bar x6 Wall Balls x7 KBS 70/53 x8 S2OH x9 Push-ups x10 Pull-ups x11 Box Jumps 1200m Row Weights for barbells should be as follows: Clean & Jerk: Heaviest (185/115 weight cap) Thruster:...
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Push Press (5-5-5-5-5) Pause each rep on the chest. Metcon (No Measure) Emom 16 Min 1 – wall walks x2 Min 2 – box step overs x12 (weighted)
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Warm-up Straight arm/leg Bear Crawl 50ft Dead Bugs x30 Med ball Granny Throws x15 Handstand Push-ups (4xME) Strict Metcon (AMRAP – Reps) Amrap 11 x30 Pull-ups x3 wall walks
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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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