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Warm-up Walking lunges Duck Walk Medball Thruster Strict Half Pull ups/ring rows Strict Knee tuck/Leg Lifts Pull-ups Toes to Bar Metcon Brief: Rehearse rotation. 3.2.1.Go! 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 then 3 rounds 12 Wallballs 15 Ring Rows 9 Knee tucks...
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Metcon Metcon Prep: Demo 3 rounds 150m Row 5 Burpees 5 Box Jumps 100m Run Brief 3.2.1.Go! Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m Run In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009 To learn more about Small click here *The Burpees are the highlight here. Be conservative. Expect 4-7 Minute...
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Warm-up Wall Sit 45 sec Side Plank 45 sec Good Morning x15 Suit Case Deadlift w/bar x10 each side Sumo Deadlift Prep Thigh Knee Sumo Deadlift Metcon Prep: Demo Movements First round walkthrough 3.2.1.Go! Sumo Deadlift (15-10-8-5-5-5-5-5) *Build **Challenge your abilities but retain movement quality. Metcon (No Measure) Single Leg RDL w/Row x10 each side Lateral Step up x10 Half Squat Iso Press 30 sec Banded Deadbugs x10 each leg...
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Front Squat (5-5-5-3-1+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 200m Run 10 Bar Facing Burpees
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Warm-up Intro / Overview: 5 min Warm up: 10-15 min Stones: Hip opener Step by step to shoulder -experiment w/ weights One step to shoulder -experiment w/ weight -shirt emblazoned Sandbags -carries -ground to shoulder Close / Depart
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Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    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

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    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.

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