Category

Teens
Shoulder Press (5-5-5-3-1) Metcon (No Measure) 10 EMOM 6 Power Snatches 1 minute rest 10 EMOM 10 Burpee to bar
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Deadlift (5-5-5-3-1+) Metcon (Time) 4 RFT 6 pull-ups 12 pistol squats 400m run
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Bench Press (5-5-5-3-1+) Metcon (Time) 50-40-30-20-10 Double Unders 10-10-10-10-10 Burpees
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Back Squat (5-5-5-3-1+) Metcon (Time) 50-40-30-20-10 Squats 100’ Walking lunges
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Deadlift (5-5-3-3-3+) Metcon (Time) 80 yard lunge 80 Toes to Bar 80 yard lunge
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Metcon (No Measure) 10 EMOM 200/175m row 10 EMOM 6 Clean and Jerks 10 EMOM 12 Burpees over bar 1 min rest between EMOMS
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Back Squat (5-5-3-3-3+) Add 10# Metcon (Time) 40 Wall Ball 20 Burpee Pull Ups 30 Wall Balls 15 Burpee Pull Ups 20 Wall Balls 10 Burpee Pull Ups 10 Wall Balls 5 Burpee Pull Ups
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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 shots, 20# 50 Burpees 50 Double unders
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Back Squat (5-5-3-3-3+) Metcon (Time) 3 RFT 1 Rope Climb 21 Pushups on Box
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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

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