CrossFit WOD 2/1/2021

Hip Mobility (No Measure)

Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep)

Hip External Rotation Lift Overs x 15 Reps

Standing Hip CARs x 5 on each side

Band External Rotation + Frog Pump Combo x 30 Reps

Back Squat (5@40% – 5@50% – 5@60%)

This week is a “deload week”. Although not officially announced, we have been following the “Wendlers 5/3/1” strength protocol. It is a very simple yet very effective method of building pure strength. We are in the 4th wave for this lift. This wave, or “week”, is a deload week, thus the lower percentages. Next wave, we will be adding 10 lbs to your working 90% and will begin the cycle again.

Metcon (Time)

21-15-9 reps for time of:

Wall-ball shots

Row (calories)

F: 20-lb. ball to 9-ft. target

M: 30-lb. ball to 10-ft. target


This workout is quick. Use a medicine ball weight that is challenging but will require few breaks on the wall-ball shots.

Intermediate Option:

21-15-9 reps for time of:

Wall-ball shots

Row (calories)

M: 14-lb. ball to 9-ft. target

F: 20-lb. ball to 10-ft. target

Beginner Option:

15-12-9 reps for time of:

Wall-ball shots

Row (calories)

F: 6-lb. ball to 9-ft. target

M: 10-lb. ball to 10-ft. target

Workout of the Day


  • CrossFit WOD 5/14/21

    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

CrossFit Teens