CrossFit WOD 11/02/19

Skill Work

Side plank 30s

Banded Hydrant x10

Ring inch worm x6

3 rounds

Metcon Prep:

Ring push-up

Hollow hold

Half press w/hold


Metcon (Time)

Partner Workouts- Alternate rounds

Bike 9 cal

Burpees x7

Ring push-ups x5

20 rounds for time
*Keep the bike under 30s.

**Burpees will feel very sluggish. Keep a disciplined pace.

***Slow down on the push-ups. Work on your body shapes and cherish the low reps.

Workout of the Day


  • CrossFit WOD 5/5/20

    Side Lying Rainbow x10/10

    Side Plank Hip Touches x10/10

    V Ups x10

    Pushups x10

    Single Toe Touch x10/10

    Squats x10
    Metcon (5 Rounds for reps)
    5 Rounds for 24 Minutes

    1 min Mountain Climbers

    1 min Pushups

    1 min Flutter Kicks

    1 min Squats

    1 min Rest

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″