CrossFit WOD 8/17/19


Banded Hamstring pulls

March in place

March into lean (forward/backward)

March into 200m run x2

Metcon (Time)

Partner Workout

4k Run

2k Partner Medball Carry
*Partners alternate 200m runs until 4,000m is achieved. 10 rounds each

**Both partners run during medball carry and may swap load between each other at any time.

***Compare score to 4/27/19

Workout of the Day


  • CrossFit WOD 9/18/19

    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts


    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts


    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks



    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

CrossFit Teens