Day

June 30, 2015
Crossfit Teens Shoulder Press (75%x5, 85%x3, 95%x1+) Metcon (AMRAP – Reps) Tabata Row 4 Minute Rest Tabata Burpees Front Squat (5×10)
Continue Reading
CrossFit Metcon (No Measure) External Rotation x20 Close Grip OHS x15 Split Jerk (10×3/2) Perform 1 Set every 2 minutes Set 1-3 @ 70% x3 Set 4-5 @ 75% x2 Set 6-10 @ 80% x2 Metcon (AMRAP – Reps) Amrap 6 x50 Dubs x5 Jumping Muscle-ups Scaled Option 1: x5 Muscle-up Transfer Scaled Option 2:...
Continue Reading

Workout of the Day

CrossFit

  • CrossFit WOD 11/14/19

    Metcon (No Measure)
    Power & Speed (Rowing)

    x10 stroke with as much power as possible. spm below 20. Damper @10

    -Immediately into

    x20 strokes w/ damper @ 1. SPM as fast as possible.

    10 rounds
    Metcon (No Measure)
    Every 4m for 32m complete

    30s relax squat hold

    30s braced squat hold

    30s seated to touch (back against the wall)

    x20 Goblet Squats

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

Archives