CrossFit WOD 12/14/2020


Roll Out calves

Complete 2 sets:

Toe Raises (see video below; 3 second hold at the top) x 15

Calf Raises (use 45# plate; 3 second hold at top) x 15

90/90 Hip Stretch (45 seconds each way)


Wall Rotations (8L/8R)

Kneeling Rotations (8L/8R)

Foam Roller Extension x 15

Preacher Position x 15 (1 Rep = Flex and extend the t-spine)

Side lying Rotations (8L/8R)

*See video below

Muscle Snatch + Power Snatch + Snatch (1-1-1-1-1)

You will complete 1 complex every 2 minutes for 10 minutes.

Goal is to refine your movement and mechanics.

Increase weight as you move through each set, but let the feel and execution dictate how much you increase. More is not always better.

Work on the receipt of the bar at each level.

*2 Second Pause on each catch*

Metcon (AMRAP – Reps)

Complete 3 Rounds:

Min 1: DB Snatch, alt.

Min 2: DB OH Lunge*

Min 3: Double-Unders**

Min 4: Rest

*Stationary; Perform on either arm, but encouraged to split equal work between both. Each lunge counts as a rep.

**Scale: Single Unders

***Score is total reps.

Workout of the Day


  • CrossFit WOD 4/20/21

    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run


    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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