CrossFit WOD 9/9/19


Nordic Lifts x20

Suitcase RDL x10 (each side)

2 rounds

Deadlift Prep




Metcon prep:

Visual Demo

Group walkthrough

Aquire loads


Deadlift (15-10-8-5-3-3-3-3-3)


**As your being to touch loads closer to your max one can slip into their bad habits.

***Pay attenton to detail on the high rep rounds to establish conistency for the 3rep attempts.

Metcon (No Measure)

4 Sets NOT For time

x10 Bulgarian Spit Squats (each Leg)

x10 Good Mornings (20-40% of your deadlift from today.)

Reverse Plank 1 Minute

x30 Deadbugs
*Loads should remain across for each movement.

**Move with precision.

Workout of the Day


  • CrossFit WOD 1/29/20

    AMRAP 3

    Dead hang

    M1 10s

    M2 20s

    M3 30s

    AMRAP 3

    Chin over bar hold (kneel to scale)

    M1 10s

    M2 15-20s

    M3 20-30s

    Metcon prep

    GHD Demo (Bend & Snap)
    Metcon (3 Rounds for weight)
    Landline/DB/KB Row x10

    Seated Lateral Raise (Tempo)

    X8 0-3-3

    5 rounds

    Lat pull down (one band each arm)


    **Use the rounds to log the weight used at each movement

    *Increase Load where possible from last week.

    ****Lat pull down should be incredibly difficult. Reps 11-12 very labored.
    Metcon (AMRAP – Rounds)
    Single arm DB/KB Push press 2-4-6

    Sit-ups /GHD sit-ups x8

    AMRAP 15
    *Greatly challenge the weight of your KBS.

    **The order is PP/Sit ups/other arm PP/Sit ups

    ***Flow consistently for the duration of this AMRAP

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