CrossFit WOD 1/6/20


Squat and twist

Elevate the heels using plates high lift, medium lift, and floor level.3 each arm

Air squat

Shoulder press


Back squat

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Workout of the Day


  • CrossFit WOD 1/28/20

    Banded ankle mobility

    Banded hip mobility

    Back bend/asst back bend

    T/y/I x8 each

    2 rounds

    Push ups

    Pike push-ups


    Clean deadlift

    Muscle clean

    Power clean high

    Power clean mid

    Power clean low

    Metcon (Weight)
    With a Running Clock

    Min 0-10

    x10 push-ups

    Power clean 3-2-1

    Min 10-20

    x10 HSPU/Pike Push-ups

    Cleans 3-2-1

    Min 20-30

    Clean – Build to a 2RM
    *As the movement progresses and ROM increases, be passionate about making the movement correct.

    **Learn to move moderate to heavy weight efficiently while under fatigue.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats