CrossFit WOD – 6/13/15


Coaches Choice (No Measure)

Metcon (AMRAP – Reps)

12:00 AMRAP

250m Row

15 Wall Balls (20/14)

5 Knees To Elbows

alternate rounds with partner

Rest 4 Min

12:00 AMRAP

250m Row

15 Russian KB Swings (53/35)

5 Burpee Pull-ups

alternate rounds with partner

REST 4:00

12:00 AMRAP

250m Row

15 Air Squats

5 Burpees

alternate rounds with partner

Workout of the Day


  • CrossFit WOD 1/24/20

    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    Metcon (Time)
    Row 75 cal

    Burpee box jumps x25

    4 rounds
    *Strap in for a grind.

    **300cal of rowing + 100 Burpee box jumps = pace and consistency.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats