CrossFit WOD 9/17/19

Metcon

Metcon Prep:

Demo

3 rounds

150m Row

5 Burpees

5 Box Jumps

100m Run

Brief

3.2.1.Go!

Small (Time)

3 Rounds for time of:

1000m Row

50 Burpees

50 Box Jumps, 24″

800m Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here
*The Burpees are the highlight here. Be conservative. Expect 4-7 Minute to complete. Cap yourself @ 7 min of effort.

**Everything will feel labored after the first round. Be conscious of your pace from the begining.

***Pay attention to everything single box jump. Mistakes happen when your get complacent. Adjust to a confident height.

Workout of the Day

CrossFit

  • CrossFit WOD 1/24/20

    Warm-up
    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    3.2.1.Go!
    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

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