CrossFit WOD 9/10/19

Warm-up

Horizontal Pull-aparts x30

Diagnial Pull-aparts x15 each direction

Press Prep:

Barn Door (KB/DB)

Front rack rotations (Bar)

Midline talk

2×10 light load

Metcon Prep:

Seated Arm movements

March in place

Forward/backwards fall

50m Jog

x10 Kip Swings

x5 Burpees

50m Run

x10 Beat Swings

x5 Burpees

50m SPRINT

x5 Pull-ups

x5 Burpees

Shoulder Press (8-8-8-8)

*Across

**Bar/Kb/DB are acceptable loads.

***Utilize a weight that reps 7 and 8 are very difficult and possible failure on final round.

****Perform 2-4 Strict pull-ups or 8 Ring rows post each round.

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
*Bring the heat each round

**The intent is for each round to be near maximal output.

***Find a friend to push you and hold you accountable to your time goals.

Workout of the Day

CrossFit

  • CrossFit WOD 2/14/20

    Warm-up
    Banded 90/90 rotations

    DB Press

    2×6 Build

    Push press prep:

    Dip, drive

    Dip, drive, press

    Rhythm: 1-and-2

    Metcon prep:

    Front squat

    Thruster

    Ring support

    Ring dip

    Ring pull up

    Muscle up
    Push Press (5×2)
    *Across

    **Focus on the rhythm component.

    ***A confident yet challenging effort.
    Metcon (AMRAP – Rounds and Reps)
    Amrap 12

    Muscle ups x5

    Thrusters x10 115/80
    *Sub an appropriate pulling/pushing ring movement for the muscle ups.

    **Thrusters should remain unbroken for the first 8m and see a single break out of necessity through the remaining workout.

CrossFit Teens

  • CrossFit Teens WOD 1/31/20

    Mamba & GiGi (AMRAP – Rounds and Reps)
    Amrap 18

    5 Ring Muscle ups (pull-ups/C2B)

    8 Power Cleans 185/125

    24 Box Jumps

    13 Burpees

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