CrossFit WOD 9/23/19

Warm-up

Shuttle Run x5

Walking lunges 50 ft

Strict Leg lfits/Knee tucks x5

2 rounds

Rope Climb:

J-hook

Heel Hook

Hang

Rope Knee tucks w/Latch

Rope Climb

Metcon Prep:

Toes to Bar

Walking lunges

200m Run

3.2.1.Go!

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
*Halfway up the rope is better than on the floor. Climb as high as you can. Scale by isolating your limitation and working on it.

**Toes to Bar, walking lunges, and running should be done at a quick, fluid, and constant pace.

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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