Front Squat (5-5-5-3-1+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 200m Run 10 Bar Facing Burpees
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Turkish Get Up (5×1) Metcon (No Measure) Tabata Core Situps Planks Mountain climbers Alt. V Ups
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Metcon (No Measure) 8 Rounds Every 2 minutes 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead
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Bench Press (5-5-3-3-3+) Metcon (Time) 5 RFT 21 DB Thrusters 15 Burpees
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Front Squat (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 20/15 Cal Bike 25 Air Squats
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Box Jump PR (Distance) Box Jump PR Metcon (No Measure) 10 RDS Every 3 Minutes 10 Toes to Bar 10 Burpees over Bar 10 Thrusters
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Push Press (5-5-5-3-1+) Metcon (No Measure) Tabata Core In and outs V ups Mountain Climbers Crab toe touch
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Deadlift (5-5-5-3-1+) Metcon (Time) 20/15 Cal Bike 35/25 Cal Row 50 Wall Balls 2 min rest 50 Wall Balls 35/25 Cal Row 20/15 Cal Bike
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Hang Power Snatch (3-3-3) Metcon (Time) You go; I go Partner WOD 5 Power Snatches 10 Burpees over Bar 15 Situps 12 RFT
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Workout of the Day


  • CrossFit WOD 9/18/19

    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts


    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts


    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks



    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

CrossFit Teens