CrossFit WOD 7/17/19


Shoulder rolls

Lunge with reach overhead

KB movement Demo

KB clean and Jerk Prep:

Front Rack talk

“Thumbs behind” Demo

Iron Shoulders (Weight)

KB Candle stick walk 100ft

Rear scale w/row x10

KBS w/high pull x5

3 rounds on each arm.
*Maintain same weight on all three sets.

**candle stick carry will be the LIGHTEST and high pull will be the heaviest.

***Perform one complete set on an arm prior to swapping.

Metcon (Time)

KB C&J x30

3 rounds for time
*perform 15 on a single arm before switching.

**increase weight each round

***R1- 1-2 sets/ R2 1-3sets/ R3 2-3 sets

Workout of the Day


  • CrossFit WOD 12/13/19

    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


    10 AMRAP

    5 Pullups

    10 Pushups

    15 Squats