CrossFit WOD 3/8/2021

Front Squat (10 Min)

Build to a heavy single for the day.

Discuss and Demonstrate the following:

– “Elbows up”

– “Knees Out”

– “Tall torso” (Upright torso)


In as few as 2-3 sets of 5-6 reps, ensure each athlete understands the keys to performing well. Warm-up can be performed with pvc pipe or weighted bar.

Once each athlete is prepared, begin the 10 minute time period. Athletes will have the duration of the time period to establish their heavy single for the day.

Metcon (Time)

3 RFT:

10 burpees

200m Run

30 air squats

40 double-unders

Workout of the Day


  • CrossFit WOD 6/11/21

    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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