CrossFit WOD 4/23/19


Nordic Lift x15

Side Plank w/leg lift x10

Burpee broad jump x5

2 rounds

Deadlift Prep:

Deadlift to kne

Deadlift to thigh


Metcon Prep:

x5 Burpee Efficiency – Turn w/jump. Breathe through entire range.

Deadlift x5

3-4 rounds building in weight and habits.

Metcon (4 Rounds for time)

Bar facing Burpees x15

Deadlift x25


Recover 4 minutes

Bar facing Burpee x15

Deadlift x20


Recover 4 min

Bar facing Burpee x15

Deadlift x15


Recover 4 min

Bar facing Burpee x15

Deadlift x10

*Example Workout Weights:

-R1: 95/65 (Light)

-R2: 135/95 (Confident)

-R3: 185/125 (Uncomfortable)

-R4: 225/175 (Heavy)

**Move with consistent and deliberate actions.

***Recover, don’t rest.

Workout of the Day


  • CrossFit WOD 5/18/19

    400m run

    Cannon Ball Rock

    Hollow Rock

    Hanging Hollow/Arch (dynamic)

    Knee tucks/Toes to Hips/Toes to bar

    Ring Pull-ups

    Ring Muscle-ups

    Workout Rehersal:

    Toes to Bar x5

    Box Jump overs x 10

    MU/Pull-ups x1-2

    run 200m

    2 rounds to understand rythem.
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20

    Toes to Bar x10

    Box jump overs x20

    Muscle-ups/Pull-ups x5

    *Partner Run 200m after every round.
    *You go, I do. (Alt Exercises)

    **Sub knee tucks, ring row, ring pull-ups for TTB and MU.

    ***Partners run every 200m together.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*