Warm-up 0-5:00 Briefing 5:00-15:00 Jefferson Curl Good Mornings Deadlift Technique 15:00-35:00 Deadlift (3-3-3-3-3) *Same weight across Metcon (Time) 35:00-50:00 Metcon Prep 3 RFT 15 Russian Kettlebell Swings 15 Situps 15 Box Jumps 50:00-60:00 Cool down and cleanup
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Warm-up 0-5:00 Briefing 5:00-15:00 Single Leg Toe Touch Good Mornings Deadlift Technique 15:00-30:00 Deadlift (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) 30:00-40:00 Metcon Prep 40:00-55:00 15 AMRAP 20 Alt DB Snatches 10 Burpees to Target 55:00-60:00 Cool Down and Cleanup
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Deadlift (5-5-5-5-5) *increase weight every round *touch and go, double overhand *every 2 minutes Warm-up 0-5:00 Briefing 5:00-10:00 PVC Good Mornings x20 PVC OH Squats x20 Deadlift Technique 10:00-25:00 Metcon (2 Rounds for time) 25:00-35:00 Metcon Prep 35:00-45:00 3 RFT 18 Pullups 18 OH Squats 95/65 8 min cap 45:00-55:00 3 RFT 18 Toes to...
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Warm-up 0-5:00 Briefing 5:00-20:00 200m Run Forward 200m Run Backward Mountain Climbers Side Plank with Reach Through Bilateral Deadbugs Banded Good Mornings Deadlift Technique 20:00-40:00 Deadlift (5-5-5-5-5) Metcon (No Measure) 40:00-55:00 Workout Demo Alternating Tabata DB/KB Thrusters Situps 55:00-60:00 CoolDown and Cleanup
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Warm-up Pigeon Stretch Couch Stretch Straddle Stretch Grasshopper Lunge to Rotations 5 Point Squat Metcon (No Measure) 4×10/10 Single Deadlifts 4×10 Romanian Deadlift Weighted Stepups 4×10 Single Hip Bridges Fire Hydrant V Ups 5×10 Side Bend 5×15
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Warm-up Deadlift (5 reps – 12m to build) *Build. To the met on weight with your partner. *Utilize the entire time and challenge your abilities. Metcon (AMRAP – Rounds and Reps) Deadlift x4 Bar over burpees x15 Row 250m AMRAP 25 *Partners alternate rounds **Deadlift weight should remain challenging and possibly see breaks at the...
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Warm-up Banded ankle mobility Banded hip mobility Bent over snow angles x10 Jump rope 30s Wallball x10 2 rounds Deficit clean deadlift Clean deadlift ClnDL+Muscle clean+front squat Clean Metcon (Weight) Emom 24 M1- Wallball – x15 M2- Clean Deadlift – x5 M3-Dubs x45-75 M4- Clean x3 *Keep the clean and deadlift weight across **Learn to...
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Metcon (AMRAP – Rounds and Reps) AMRAP 15 X2 KB DL x8 Front squats x6 Thrusters x4 Down and Back sprint
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Warm-up Squat and twist Elevate the heels using plates high lift, medium lift, and floor level.3 each arm Air squat Shoulder press Deadlift Back squat The CrossFit Total (Total Weight) Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)
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Warm-up Hip circles Hip bridge 2 legs then 1. On a bench. Heel walks in bridge on the floor. Talk about the hinge. Deadlift prep. Demo difference. RKBS prep. Stiff Leg DL (4×8) *Talk to the muscles. Trunk stays stable, legs and hips do the moving. **Across Metcon (AMRAP – Reps) AMRAP 10 RKBS single...
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Workout of the Day


  • CrossFit WOD 7/10/20




    I’s Y’s T’s


    Turkish Get Up Review

    Turkish Get Up (1-1-1-1-1)
    Metcon (Time)

    Hip Flexor Hold

    Hip Flexor Drives x15/15

    Kickouts x15

    High Knees

    Bum Kickers

    Power Skip

    Reverse Power Skip

    Wideouts x20 seconds

    Quick Feet x 20 seconds


    1 mile run

    15 Squats every minute

    start with squats


    Cleanup and cool down

CrossFit Teens

  • CrossFit Teens WOD 6/24/20




    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)

    MB Front Squat

    MB Press

    Clean Technique


    50 Wall Balls

    25 Power Cleans

    50 Wall Balls


    Cool Down and Clean Up