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Partner
Metcon (No Measure) 20 EMOM Partner A-15 Air Squats Partner B-5 HSPU Partners move at the same time but switch movements every minute
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Metcon (Time) Partner Workout Buy In: 400m run with partner (around building) Then 4 Rounds 30 Barbell Thrusters 30/30KB Snatches 30 Barbell Sumo Deadlift High Pulls Buy Out: 400m run with partner One partner working at one tome except during run. Split reps evenly
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Metcon (3 Rounds for reps) 18 AMRAP Partner 1 min Plank Hold/Pushups 1 min Wall Sit Hold/Wall Balls 1 min KB Farmers Carry Hold/Hollow Rocks Partner A will do Holds while Partner B performs other movements. Then switch every 3 minutes. Score is total reps per round for every 3 minutes
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP-Partner Partner A 10 Box Jumps 10 Pushups 10 Kettlebell Swings Partner B 400m Row Switch when Partner B completes 400m row. Partner B will pick up where Partner A left off and Partner A will row 400m Row
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner A-2 Rounds 5 Pushups 10 Air Squats 15 Kettlebell Swings B-Plank Hold
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Metcon (Time) Partner WOD 100 Push Presses 75/45 100 Russian KB Swings 53/35 100 Pullups 100 Cal Row Only one athlete working at a time
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner 5 Pullups 10 Pushups 15 Squats Partner A will go through as many rounds of Cindy while Partner B runs 400m then switch Score is total rounds and reps of Cindy
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Metcon (Time) Partner Workout 5 RFT 30 Synchronized Wall Balls 50 Toes to Bar
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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 Row 300m Runners stretch Russian swings Push-up to pike Hang muscle clean Muscle clean Wall walk Power clean Pick drill Metcon (Time) Partner WOD ROW 5k 10 wall walk 100 KBS 100 power cleans
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Workout of the Day

CrossFit

  • CrossFit WOD 7/10/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    I’s Y’s T’s

    Windmill

    Turkish Get Up Review

    15:00-30:00
    Turkish Get Up (1-1-1-1-1)
    Metcon (Time)
    30:00-40:00

    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

    40:00-55:00

    1 mile run

    15 Squats every minute

    start with squats

    55:00-60:00

    Cleanup and cool down

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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