CrossFit WOD 10/21/19


Wall sits

Dead bugs

Banded lateral walks

Banded squats

Back squat prep




Metcon prep: Rope climb

Jump and hang

Knee tucks

Tuck and hook

Rope climb.


Pause Back Squat (3×3 Across)

*Keep weights across.

**Slow tempo in decent. 3-5s

***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.

Metcon (Time)

Row 15/12 cal

Back squat x5

Rope climb x1

rest 30s

5 rounds
*Maintain weight across all sets.

**Back squat from the rack. Make the weight challenging.

***Hit the row hard. Cap yourself @ 45s of very hard effort.

****Rope climb to the best of your skill. 5ft off the ground is better than 0.

Workout of the Day


  • CrossFit WOD 1/24/20

    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    Metcon (Time)
    Row 75 cal

    Burpee box jumps x25

    4 rounds
    *Strap in for a grind.

    **300cal of rowing + 100 Burpee box jumps = pace and consistency.

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