CrossFit WOD – 6/9/15


Coaches Choice (No Measure)

Metcon (Time)

10 Hang Cleans 135/95

20 Thrusters 135/95

30 Deadlift 135/95

40 Bar Over Burpees

50 Single Under Jump Rope Passes

50 Dubs

40 Bar over Burpees

30 Deadlift

20 Thrusters

10 Hang Cleans

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