CrossFit WOD 9/12/19

Metcon (No Measure)

Banded Reverse fly

Straight arm Pull-down


Landmine row (suitcase) x10

Chin-ups xME or 4 negatives

4 rounds

Ring Rows

6 rounds to failure

45 sec rest b/t sets

Reverse Curls x12

DB Reverse Flys x12

3 rounds

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