Tag

Box Jump
Warm-up Medball throws Tuck jumps March in place Running posture. 200m run 5 box jumps 5 Wallballs 3.2.1.Go! Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# *Keep runs @ or below 2:30. Manage distance to meet time demand. **Maintain consistency on the...
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Warm-up Box step-ups RKBS Knee tucks Burpees Metcon Prep: Establish flow of workout and visual demo on all movements. 3.2.1.Go! Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball...
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Warm-up 30:30 Row Burpee Box jump Knee Tucks Push-up Metcon Prep: DB Snatch x10 Burpee Box Jumps x5 Toes to Bar x5 Bench x10 Metcon (Time) Partner WOD 100 DB Clean and Jerk 100 Cal Row 100 Burpee Box Jumps 100 Toes to Bar 100 Bench Press *Split reps evenly between athletes **Scale appositely so...
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Warm-up 400m run Cannon Ball Rock Hollow Rock Hanging Hollow/Arch (dynamic) Knee tucks/Toes to Hips/Toes to bar Ring Pull-ups Ring Muscle-ups Workout Rehersal: Toes to Bar x5 Box Jump overs x 10 MU/Pull-ups x1-2 run 200m 2 rounds to understand rythem. Metcon (AMRAP – Rounds and Reps) AMRAP 20 Toes to Bar x10 Box jump...
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Warm-up 30:30 My climbers Superman Dead bugs Jump squats 2 rounds Metcon Prep: Wallballs SDHP X10 PVC & Bar Box Jumps Push-Press Row Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
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Warm-up Warm-up High Kicks Butt Kickers High Knees High Skips Backward Skips Broad Jumps Hollow/Arch Hollow/Arch Dynamic Beat Swing (Formerly Half Pull-up) Pull-up Chest -to-Bar Metcon Prep 50ft Sprint x2 5 Burpee Box Jumps 3 Pull-ups 50ft Sprint x2 5 Burpee Box Jumpovers 3 Chest to Bars Metcon (Time) 50 ft sprint x4 x15 Burpee...
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Warm-up Run 200m Banded hamsting pulls Stationary run Stationary run, Lean into run. 200m run x5 Burpees x10 Air Squats Run 200m 5 Burpee Box Jumps x10 Overhead Squats (PVC) Metcon (4 Rounds for reps) Every 5 Min Run 400m x10 Burpee Box Jumps Overhead Squat – Max reps in remaining time rest 5 min...
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Warm-up Hindged, Banded Valgus/Varus 2×20 Partner prone heel pulls (activate hamstring) Jog, in place to 50 m run High Knees, in place to 50m run Single leg run 100ft x6 (3r/3l) Air Squat after every 200ft Metcon (6 Rounds for time) Every 6 min for 30 min Run 400m Box Jump Overs x20 Thruster x15...
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Warm-up Side Plank: x10 Leg Lifts x10 Rotations Waiter Squat x10 Burpee Broad Jumps x5 2 rounds Clean Prep: Pull under Halting Hang Clean (Hip) Clean Hang Clean + Clean Hang Clean + Clean (8×1) *EMOM 8 **Build ***Limited time per set means efficient movement and weight transitions will be key. ****Fatigue will set it...
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Warm-up Wallsit 30 set Nordic Lift x15 2 rounds Sumo Squat x10 Narrow Squat x10 Normal Squat x10 Back Squat Prep: 1/3 half Fulll Squat Metcon prep: Singles/doubles x20 sit ups x10 Burpee Box jumps x5 2 rounds Back Squat (20-15-10) *Build **High reps = Deep burn ***Focus on every rep being impeccable ****One round...
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Workout of the Day

CrossFit

  • CrossFit WOD 7/13/19

    Warm-up
    Run 200m

    Suitcase carry 200ft

    x20 RKBS

    *partner up

    3.2.1.Go!
    Metcon (Time)
    Partner WOD

    Run 200m

    Farmers carry 100ft

    x30 Russian KBS (x2)

    20 RFT
    *Partners Alternate rounds

    **Target 2-3m rounds

    ***Utilize a weight that is challenging toward the end but can remain unbroken.

CrossFit Teens

  • CrossFit Teens WOD 7/5/19

    Shoulder Press (5-5-5-3-1)
    Metcon (No Measure)
    10 EMOM

    6 Power Snatches

    1 minute rest

    10 EMOM

    10 Burpee to bar

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