Warm-up Run 200m Foward and Backward Nodic Lift banded Hamstring Curls Hip Bridge walkouts (Banded) March in place March and lean 200m run x2 Metcon (Time) Partner WOD 4k Run (Alternate 200m Intervals) 2k Medball Carry 30/20 (Partners run together) *Find a running buddy that has similar capabilities **Medball may switch partners at any time.
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Warm-up Banded Side Steps + Skips 3×5+10 Banded Squats (knees) x10 Banded Goodmorning x10 3 rounds Supine Push/Pull x30sec x3 Metcon Prep: Walking Lunge 25ft Farmers Carry (Light) 25ft Air Squat x10 Front Rack Lunge (Light) 25ft Farmers Carry (Metcon Weight) 25ft Air Squat x10 Front rack Lunge (Metcon) 25ft Metcon (AMRAP – Rounds and...
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Warm-up High Knees Butt Kickers Toddler row RKBS x10 Knee tucks x10 KBS x10 Rope Knee Tucks x10 KBS x10 Rope Climb x1-2 Metcon (AMRAP – Rounds and Reps) Partner WOD Partner A Bike 1 mile Partner B: Amrap 25 KBS 5 rope climbs Amrap 30
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Warm-up Deadlift (5-5-5-3-3-3) *Builid **Utilize Hookgrip/Alt Grip ***Lower weights to the floor to shower control. ****Be ambitious, but keep attention to details. Metcon (AMRAP – Rounds and Reps) Partner Relay: Lateral Bounds x30 Plate Carry 45/25 50ft Walk walk x3 Plate Carry 45/25 50 ft Deadlift x10 185/125 Amrap 15 *Partners Alternate rounds. **Modify movements...
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Warm-up Row Intervals 1 min @ 20SPM 1 MIn @ 24 SPM 1 MIn @ 30+ SPM 1 MIn @ 20 SPM Wallsit 30 sec Jump Squats x5 Hanging Hollow/Arch x10 DB DL x10 DB Hang Snatch x10 2 rounds Backsquat Prep: Waiter Squat x5/5 Back Squat x10-20 (Coaches Pace) Back Squat (10-10-10+) Metcon (AMRAP...
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Warm-up Walking Floor Sweeps High Knees High Kicks Skip forward/backward/left/right Bar Complex x3 Knee tucks x7 Toes to Hips x5 Toes to Bar x3 Scaling Option Knee tucks x5 Straight Leg Lifts x3 Toes to Hips x1 *Scale abilities down so that entire complex can be performed without dropping off the bar. 3-2-1 rep scheme...
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Warm-up CS: Strength Metcon Prep push-ups x10 Knee tucks x10 Overhead Hold x30sec Pike Push-ups x10 Overhead March x30sec Handstand Push-ups x5 Toes to Bar x5 Overhead Carry 50ft Metcon Rehersal: 5 HSPU 3 toes to Bar Overhead carry 10-20ft 3 rounds Building to weight Metcon (AMRAP – Rounds and Reps) 12 Handstand Push-ups 6...
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Warm-up Before Class Starts: CS Activation Supine Arm slides Side lying Rainbows Seated Press x10 Seated Box Jumps x10 2 rounds Push Press Prep Dip/Drive Press Pause Push Press Push Press Push Press (3-3-3-3-3+) *Build Metcon (Time) Partner Relay: Over Under x5 KB/DB Thrusters x10 Broad Jump to wall and back KB/DB Thrusters x10 Over...
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Warm-up Musical wallballs (behind rig) 5 inchworms in place Pigeon stretch Metcon (Time) 15 RFT Partner workout Obstacle course relay: 5 box step overs 5 kettlebell swing Bear crawl around PVC course 5 knee raises Touch back wall 5 knee raises Bear crawl 5 kettlebell swings 5 box step overs Resting partner does plate mummy...
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Warm-up Runners stretch Elbow to instep Hand to overhead Inchworm Reverse inchworm Squat jumps Muscle Snatch Thruster/Power Snatch Prep: Front Squat Push Press Thruster Snatch pull-under Hang Snatch Power Snatch Metcon (Time) Partner WOD Wall walks x20 Thrusters x100 75/55 Wall walks x20 Power Snatch x100 75/55 Split reps evenly
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Workout of the Day


  • CrossFit WOD 4/26/19

    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:


    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

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

    **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


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