CrossFit WOD 10/07/19


Bear crawl/ Crab Walk 50ftx2

Banded deadbug x20

Strict Hollow/arch

Chest to bar & Snatch practice

Hollow/arch dynamic

Press to OHS

Beat swings

Pull under + Hang Snatch



Chest to bar

10m to Practice/build weight

Metcon (Time)

x15 pull-ups/chest to bar pull-ups

x9 Bar over burpees

x3 Squat Snatch

4 rounds
*This is a potent combination of skillful gymnastics and Olympic lifting.

**Fatigue will increase window for mistakes. Move at a steady pace.

***Squat snatch weight be heavy singles dropped between each rep.

****Use entire 10m practice or warming up movements.

Workout of the Day


  • CrossFit WOD 1/27/20

    Mid archer

    Lateral lunge

    Standing hip rotation

    Banded squat

    Front squat- work on tempo
    Paused Front Squat (6×5)


    ***The variables will greatly effect how much weight can be used.

    ****Create a consistent movement and learn something

    *****Increase load from previous week
    Metcon (No Measure)
    DB/KB step-ups x8 each leg (not alt)

    Deficit KB deadlift (break the plane) x15

    Side plank 45s each side

    Three rounds
    *Flow through this steadily.

    **Challenge the movements with appropriate weight.
    Metcon (No Measure)
    Broad jump x3

    Ring rollouts x10

    5 rounds
    *Jump onto mats to preserve the body.

    **Road jumps should be 100% each jump. Don’t rush them.

    **Think open hip on the rollouts.

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