CrossFit WOD 4/23/19

Warm-up

Nordic Lift x15

Side Plank w/leg lift x10

Burpee broad jump x5

2 rounds

Deadlift Prep:

Deadlift to kne

Deadlift to thigh

Deadlift

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

2RFT

Recover 4 minutes

Bar facing Burpee x15

Deadlift x20

2RFT

Recover 4 min

Bar facing Burpee x15

Deadlift x15

2 RFT

Recover 4 min

Bar facing Burpee x15

Deadlift x10

2RFT
*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

  • CrossFit WOD 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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