Tag

Box Jump
Metcon (No Measure) Emom 12 Min 1 Dubs x30 Min 2 Turkish Get-up x2 (1/1) MIn 3 Ring Row x12 Split Jerk (8×2) Increase load for the first 5 sets. Then hold weight for remaining 3 sets Complete one set every 90 sec. Metcon (Time) 5 Rounds for Time 30 Box Jump Overs 24/20 20...
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Metcon (AMRAP – Reps) 12 min EMOM Min 1- Pull-ups Min 2 – Air Squats Min 3 – Sit-ups Score- Total Reps Metcon (AMRAP – Reps) At the 20 in Mark Sumo DL x15 @ 185/135 Dubs x30 10min Amrap Metcon (AMRAP – Reps) At the 35 min Mark 15min Amrap Box Jump Overs x50...
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Coaches Choice (No Measure) Handstand Walk (10min) Lateral Wall walks as scaled. Pike walk for beginners. Metcon (5 Rounds for time) Every 6 min for 30 min 50 Dubs 15 OHS @ 95/65 15 Box jumps 10 Pull-ups RX+ OHS @ 115/85 Chest to bar Pull-ups Write down time for each round.
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Metcon (No Measure) Side Lying T-spine x10 Sword Drill x10 Sot Press x10 2 rounds Shoulder Press (Build to a 3RM in 12 min) Max Height Box Jump (record max inches in “reps”) 400m Run (Time) Max Effort 400m Run Compare your score to 4/23/15
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Metcon (Time) Every 22 Sec veteran commits suicide. For such reason we will complete 22 Reps of 22 movements. Burpees Push-Press 95/65 Box Jumps Cal Row SDHP 95/65 Push-ups Pull-ups Wallballs 20/14 Deadlift 95/65 Sit-up KBS 53/35 Ring Dips Thrusters 95/65 Hang Cleans 95/65 Air Squats Mt. Climbers HSPU Hang Snatch 95/65 W. Lunge Knees-to-Elbow...
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Metcon (No Measure) Hip Mobility Then 3 rounds not for time Goblet Squats x8 Squat Therapy x10 Superman to V-up x 5 Each way Back Squat (5×2-3 @ 85%) Metcon (AMRAP – Rounds and Reps) Every 3 min until Failure Boxjump x4 20/24 Deadlift x4 135/185 2 Rounds Reps Increase by 4 every round until...
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Metcon (Time) Teams of 3 Buy in 600m run (Each partner runs 200m) 4 RFT (Split between team however they want) 3 Rope Climbs 10 HSPU 15 Deadlift 20 Box Jumps 25 Pullups Cash out 600m run
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CrossFit Coaches Choice (No Measure) Overhead Squat (3×10) Level 1 – PVC Pipe Level 2 45/35 Level 3 95/65 It has been a long time since you all have had weighted OHS so please me modest. We will be slowly building up over the next few weeks to establish a new PR. Squat as deep...
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CrossFit Coaches Choice (No Measure) Front Squat (5-3-1-1-1-1) Set 1 @ 80% Set 2 @ 85% Set 3 @ 90 Set 4 @ 95 Set 5 @ 100-105 Set 6 @ 105+ Metcon (Time) 12-9-6 Handstand push-ups Box Jumps 24″/20″ for time – 6-minute cap – Scale to hand-release push-ups if you have to use...
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CrossFit Coaches Choice (No Measure) DB Press (5×10) Go as heavy as possible. There should be very little loss in speed. Metcon (AMRAP – Reps) 6 Min AmRap 10 Burpee Box Jumps 15 Deadlift 225/185 20 Pull-ups 25 Wall Balls 30 Dubs Rest 4 Minutes Repeat Metcon (No Measure) Strict Weight Pull-ups 9/18 3xME Ring...
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Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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