CrossFit WOD 8/27/19

Warm-up

45:15

Bike

Plank

OH lunge (x2)

Metcon prep:

BN Press

Chin over bar hold/hang

Press to squat

Beat swing

OHS

pull-up/C2B

Metcon (4 Rounds for reps)

AMRAP 3

Bike 21cal

OHS 15

ME Pull-ups/ring rows

Rest 6min

4 rounds
*Bike and OHS are to be sprinted through as fast as possible.

**Strive for 45s-1m of work for the pull-ups

***Score some pull-ups

Workout of the Day

CrossFit

  • CrossFit WOD 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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