Warm-up Prone Y’s x20 Prone T’s x20 Pushups x10 Mountain Climbers x20 Single Leg Toe Touches x10/10 Bulgarian Split Squats x10/10 Alternating Lunges x10 Metcon (Time) 10-20-30-40-50-60-70-80-90-100 Alternating Lunges 10 Burpees after every round
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Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Burpees Pushups Situps Warm-up Arm Swings x20 Leg Swings x20 Lunge with Side Bend x10 per side Inchworm with Pushup x10 Lying single straight leg raises x20 Split Jacks x20 Burpees x5 Pushups x5 Situps x5
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Warm-up Seated Straddle Lunge Stretch I’s, Y’s, T’s, W’s Jumping Jacks DB/KB Work Burpee Timing Metcon (AMRAP – Reps) 20 AMRAP 1-2-3-4-5… Step Ups Taters Burpees Continue increasing by 1 rep every round until 20 minutes are up
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Warm-up Prone Y x20 Prone T x20 Prone OH Press x10 5 point Squats x5 Goblet Squats x10 Man Makers x10 Metcon (Time) 100 Thrusters(KB, DB, Bar, MB) 5 Burpee EMOM Start with 5 Burpees
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Metcon (Time) 10 Burpees 10 Burpees 25 Pushups 10 Burpees 25 Pushups 50 Alternating Lunges 10 Burpees 25 Pushups 50 Alternating Lunges 100 Situps 10 Burpees 25 Pushups 50 Alrernating Lunges 100 Situps 150 Air Squats
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Warm-up Halos x20 Reverse Snow Angel x10 Scorpions x20 Yoga Pushups x5 Hip Bridges x20 Goblet Squat Hold x30s Goblet Squats x10 Tabata Planks x8 Rounds Side Planks x4 Rounds Each Side Metcon (Time) 21-15-9 Kettlebell Swings Burpees
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Metcon (AMRAP – Rounds and Reps) 21 AMRAP Buy In: 65 Situps Then 7 Burpees 11 Pushups 22 Kettlebell Swings
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Warm-up 10/10 Lateral Lunges 10/10 Split Squats 10 Good Mornings 10 Sumo Deadlifts 10 Sumo Deadlift High Pulls 10 Pushups 45s Plank Hold 30s Side Plank each side Metcon (AMRAP – Rounds and Reps) 16 AMRAP 10 Burpees 10 Sumo Deadlift High Pull 20 Lunges 20 Situps
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Warm-up (No Measure) 20 Jumping Jacks 10/10 Split Squats 10/10 Grasshopper Lunge to Reach 10 Cannonball Rock to Straddle Stretch Metcon (No Measure) 9 EMOM MIN 1-40s Dubs, Singles, or Mountain Climbers MIN 2-10 Alt Lunges, Front Rack, Goblet Hold MIN 3-14 Jump Squats 2:00 MIN Rest Metcon (AMRAP – Reps) 4 AMRAP Reverse Burpees...
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Warm-up Mid archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (3×3 ) *Across **Pause at bottom. ***Focus on power out of the bottom without extra bounce Build from last week Metcon (AMRAP – Reps) 12 AMRAP Burpee-Pullup-Toes to Bar All three movements are combined for 1 rep
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Workout of the Day


  • CrossFit WOD 6/3/20




    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides


    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L


    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″