CrossFit WOD 12/18/19


Causal 500m row. (Open legs and focus on follow through and sequence.)

Prone swimmers

T-spine extension (wall)


Deficit push-ups

Pike push-ups

Build in skill

Metcon brief

Get comfy.


Metcon (Time)

55/40 cal row

35 handstand push-ups/push-ups

15/12 Cal Row

Rest 3m

3 Rounds
*Lots of different speeds in this workout.

**Make your speed be adapted to your efficiency on the first row.

***The push ups should be done in 3+ sets.

****Push hard on the final row.

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