CrossFit WOD 6/1/19

Warm-up

30:30

Row

Burpee

Box jump

Knee Tucks

Push-up

Metcon Prep:

DB Snatch x10

Burpee Box Jumps x5

Toes to Bar x5

Bench x10

Metcon (Time)

Partner WOD

100 DB Clean and Jerk

100 Cal Row

100 Burpee Box Jumps

100 Toes to Bar

100 Bench Press
*Split reps evenly between athletes

**Scale appositely so both partners receive an even stimulus.

Workout of the Day

CrossFit

  • CrossFit WOD 12/13/19

    Warm-up
    Metcon (4 Rounds for reps)
    Min 1 -C2B/Pull-ups

    Min 2- Plank on hands

    Min 3 – Overhead squats

    Min 4 – alt leg toes to bar

    Min 5- recovery pace row.

    4 rounds
    * Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.

CrossFit Teens

  • CrossFit Teens WOD 12/11/19

    Clean (2-2-2-2-2)
    Increase weight
    Metcon (2 Rounds for reps)
    2 RDS for reps

    5 min Calorie Bike

    Then

    10 AMRAP

    5 Pullups

    10 Pushups

    15 Squats

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