Warm-up 0-5:00 Briefing 5:00-20:00 Banded Single Deadlift 2×15 Banded Reverse Lunges 2×15 High Hang Muscle Snatch Low Hang Muscle Snatch Muscle Snatch Muscle Snatch (3-3-3-3-3) Same weight-light Focus on quality Metcon (Time) 3 RFT 20 Power Snatches 75/55 20 Box Jump Overs 20 Chest to Bars 30/20 cal Row
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Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Metcon (AMRAP – Rounds and Reps) 25:00-45:00 HSPU Demo Pullup Warmup Situp Demo 45:00-60:00 10 AMRAP 5 HSPU 7 C2B 9 Situps
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Metcon (Time) 1 Mile Run 50 Wall Balls 40 Double Unders 30 Burpees 20 OH Squats 10 Chest to Bars 1000m Row
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Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×1) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something *****Increase load from previous week Paused Front Squat (3×3) *Across **You may need to adjust the...
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Warm-up 10-8-6-4-2-M 5-4-3-2-1-W Bike cal- form groups of three and sprint the rounds. Hang/twist/shrug Hollow/Arch on ground Static Hollow/Arch hanging Dynamic Hollow/Arch Beat swings – 2 sets. Second higher than the first. Pull-ups – kipping 2 sets Pull-ups- butterfly 2 sets Chest to bar mechanics. Metcon prep: Talk rotation for classes bigger than 5. Burpee...
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Warm-up Roll legs and low back Lat slides (wall) Kipping drills beat swings Pull ups Chest to bars Metcon prep DB snatch -6 Rupee box jump overs x3 Pull up variation x1-3 Metcon (Time) Buy in- 150ft sled backpedal Immediately into 30 DB/KB Snatch 20 Burpee box jump overs 10 Chest to bar/pull ups 5...
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Warm-up Metcon (Time) Row 300m x10 chest to bar pull ups X20 wallballs x30 burpees to target Every 4:30 x 4
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12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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Warm-up Metcon (4 Rounds for reps) Min 1 -C2B/Pull-ups Min 2- Plank on hands Min 3 – Overhead squats Min 4 – alt leg toes to bar Min 5- recovery pace row. 4 rounds * Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.
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Warm-up Bear crawl/ Crab Walk 50ftx2 Banded deadbug x20 Strict Hollow/arch Chest to bar & Snatch practice Hollow/arch dynamic Press to OHS Beat swings Pull under + Hang Snatch Pull-ups Snatch Chest to bar 10m to Practice/build weight Metcon (Time) x15 pull-ups/chest to bar pull-ups x9 Bar over burpees x3 Squat Snatch 4 rounds *This...
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Workout of the Day


  • CrossFit WOD 10/23/20




    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    Shoulder Press (10-10-10)
    Metcon (AMRAP – Rounds and Reps)
    10 AMRAP

    10 Toes to Bar

    20 Alternating DB Snatches

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