Tag

OHS
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 Run 400m Pass Throughs Press to 1/2 Squat Press to Squat Overhead Squat Drop Snatch Pull-under Hang Snatch Snatch Metcon Prep: Run 200m P.Snatch x5 Walball x10 Overhead Squat x5 Metcon (2 Rounds for time) Power Snatch x15 135/95 Run 400m Wallball x30 20/14 Run 400m Overhead Squat x15 135/95 Rest 8 Minutes *Give...
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Warm-up 1 Round Shuttle Run Run Run backward Walking Lunge Side shuffle 1 Min interval BN Press BN Press in half Squat BN Press in Full Squat Overhead Squat Thruster Metcon Prep: Overhead Squat Thruster Hollow Arch/Dynamic/Pull-up 3 rounds building to weight. Metcon (4 Rounds for reps) Overhead Squat x10 95/65 Thrusters x10 95/65 Pull-up...
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Warm-up 100ft Skip High knees Backwards skip Burpee broad jump Seated 90/90 (shoulders) Snatch grip high pull BN Press Press to OHS SOT Press Overhead Squat Prep: 1/4 1/2 Full Overhead Squat (1-1-1-1-1+) Metcon (No Measure) Plate farmers carry 100ft Overhead squat x15 Burpees over Bar x10 One round every 4 min for 20 minutes
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Warm-up Before class starts: CS Activation 2 rounds Air Squat x10 Knee tucks x10 Row cal x10 Banded Y’s x10 Banded Overhead Squat x10 Overhead squat Prep 1/4 1/2 Full Metcon prep: Knee to Elbow Demo & Trials Goblet squat weight trails Overhead Squat (3-3-3-3-3+) Metcon (Time) Row Cal Goblet Squat Knees to elbows 15-12-9-12-15
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Warm-up Before Class Starts CS:Activation Row 30 cal 10 slow/20 fast L-sit Hang 2x20sec Windmill x10 Overhead lunge + half kneeling press x5 each arm Overhead Squat Prep: 1/4 1/2 Full Overhead Squat (5-5-5-5+) Metcon (Time) Row 15 cal Toes to bar x12 Goblet Box step overs x9 70/53 Amrap 12
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Warm-up Run for 3 minutes Medball Deadlift Medball Thruster Medball Overhead Lunge 2 x10 Overhead squat Prep BN Press Overhead squat 1/4 1/2 Full Overhead Squat (8-8-8+) Metcon (AMRAP – Reps) Every 3 min for 21 min Deadlift Wallball 2-4-6-8 3 min Rest *Pick up where you left off at the beginning of each interval....
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Warm-up CS: Activation before class Row 250m/200m Push-up to to touch x10 Row 250m/200m Overhead Squat x10 Sot Press 3×5 Build Snatch Prep: Deadlift Pull-under Hang Snatch Deadlift + Snatch Toes to Bar Prep: Leg Lift x5 Toes to bar x3 Snatch Grip DL + Snatch (10×1) *EMOM **Build Metcon (AMRAP – Rounds and Reps)...
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Overhead Squat (5-5-5-5-5+) Metcon (Time) Dubs x50 Bike 30 cal Dub x50 Thrusters 30 Dub x50
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Warm-up Min 0-5 Run 400m Min 5-10 Sot press 3×5 *Build Min 10-15 Pull-under Hang Snatch Snatch Min 30-40 Metcon Prep Kip Swings Knee tucks Leg lifts Toes to Bar 40-48 OHS x5 Toes to bar x5 *2 rounds building to metcon weight 15-30: Snatch (2-2-2-2-2) *Build **One round every 2 min 48-60: Metcon (Time)...
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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