CrossFit WOD 12/19/19


Hip circles

Hip bridge 2 legs then 1. On a bench.

Heel walks in bridge on the floor.

Talk about the hinge.

Deadlift prep.

Demo difference.

RKBS prep.

Stiff Leg DL (4×8)

*Talk to the muscles. Trunk stays stable, legs and hips do the moving.


Metcon (AMRAP – Reps)


RKBS single arm

Rest 30 after each set

*Use a vary manageable weight. The reps compile fast.

**With the high rep demand, the focus should be on flawless sets with a break in sets limited to 1-2 breaks.

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