October 20, 2015
Back Squat (70%x5, 80%x5, 90%x3+) Metcon (Time) 800m Run 10 RKBS 10 Pushups 600m Run 20 RKBS 20 Pushups 400m Run 30 RKBS 30 Pushups 200m Run 40 RKBS 40 Pushups
Continue Reading
Metcon (No Measure) Shoulder Stability Work Push Press (3-3-3-3) Perform 1 Set Every 90 Sec. Push Jerk (1-1-1-1-1) perform one set every 90 Sec. Metcon (Time) Toes to Bar x45 DB/KB Snatch x30 400m DB/KB Carry Time
Continue Reading

Workout of the Day


  • CrossFit WOD 4/20/21

    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run


    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

CrossFit Teens