CrossFit WOD 9/16/19


Wall Sit 45 sec

Side Plank 45 sec

Good Morning x15

Suit Case Deadlift w/bar x10 each side

Sumo Deadlift Prep



Sumo Deadlift

Metcon Prep:

Demo Movements

First round walkthrough


Sumo Deadlift (15-10-8-5-5-5-5-5)


**Challenge your abilities but retain movement quality.

Metcon (No Measure)

Single Leg RDL w/Row x10 each side

Lateral Step up x10

Half Squat Iso Press 30 sec

Banded Deadbugs x10 each leg

Palloff Press in hinge x10 each side

4 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