CrossFit WOD 9/5/19

Warm-up

Before Class:

CS Activation

Banded Pull-aparts x30

1 Set of ME Push-ups (stop @ 30)

Metcon (No Measure)

Close Grip Bench

4×12

DB Fly x10

Upright Row x10

4 rounds

Banded Fly x12

Banded Kickbacks x10

3 rounds

Lateral Raises x10

Standing Tricep ext x10

3 rounds

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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