Tag

Pull-Up
Warm-up Arm Circles Leg swings Knee to chest 3/5 strict pull-ups/ring rows 5 Burpees 10 air squats 3 rounds *pull-up v chest to Bar demo *Front squat prep 3.2.1.Go! Metcon (5 Rounds for time) Pull-ups/chest to Bar x8 Bar facing Burpees x12 Front squats x8 2 rounds *Perform 2 rounds every 5m for 25m. Time...
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Warm-up Box step-ups RKBS Knee tucks Burpees Metcon Prep: Establish flow of workout and visual demo on all movements. 3.2.1.Go! Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball...
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Warm-up Arm Cirlces Stationary Lunge w/twist Jump Tucks Behind the head Push-ups Overhead Squat (pvc) Knee tucks 15-12-9 (conditioned) 9-6-3 (New) Snatch Prep: Pull-under Dip/Drive/Drop Hang Snatch Snatch Metcon Prep: Pull-up scaling Barbell scaling 3.2.1.Go. Snatch + OHS (4×3+2) *Build **Purpose: Building Stamina and Confidence in the Snatch and OHS ***Maintain a weight that will...
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Warm-up Practice Jump rope for 3 min: Singles > Doubles> Triples Hang and Shrug Kick to Handstand Hollow/Arch (Hanging) Pike Push-up/push-up Beat Swings Strict HSPU threshold test Pull-ups/Chest to bars HSPU (Strict v Kipping) Metcon (AMRAP – Reps) Death by: Pull-ups HSPU Double Under Interals: Pull-ups x2 HSPU x2 Double Unders x10 *”Death by” standards:...
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Warm-up 400m Run 10 Burpees 10 Knee Tucks Murph Demo and Walkthrough: Pull-up/Ring Row Push-ups Air-Squats Running Options Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,...
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Warm-up On hands and knees: Shoulder Rotations Fire hydrant Burpee to Squat Hollow Arch Iron Mikes 2 rounds Thruster Prep: Front Squat Press Thruster Metcon Rehearsal: Pull-up Progression Push-up Standard Air Squat Demo Then 1 round 5 Pull-ups 10 Push-ups 15 Air Squats 5 Thruster Metcon (3 Rounds for time) 3 rounds (Cindy) 5 Pull-ups...
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Warm-up 1/2 Tabata Burpee RKBS Plank Rest Leg Swings Banded lateral steps + Skip 5 + 10 (Both sides) Banded Squat x10 Back Squat Prep: PVC Bar Metcon:Prep 200m Run 10 KBS 5 Pull-ups Back Squat (10-8-6-4-2) *Build **Ensure weight is challenging but familiar. Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell...
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Warm-up Run 400m Nordic Lift x15 Lateral Lunge x10 each side Hollow Arch (hanging) x5 Air Squat x10 Dynamic Hollow Archx5 Front squat PVC x10 Beat Swings x5 Front Squat Bar x5 Pull-ups x3-5 Front squat (heavier) x5 Chest to Bars x3-5 Metcon (Time) Run 800m Directly into…. 15-12-9 Front Squat 135/95 Pull-ups Directly into…....
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Warm-up Warm-up High Kicks Butt Kickers High Knees High Skips Backward Skips Broad Jumps Hollow/Arch Hollow/Arch Dynamic Beat Swing (Formerly Half Pull-up) Pull-up Chest -to-Bar Metcon Prep 50ft Sprint x2 5 Burpee Box Jumps 3 Pull-ups 50ft Sprint x2 5 Burpee Box Jumpovers 3 Chest to Bars Metcon (Time) 50 ft sprint x4 x15 Burpee...
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Warm-up Maggie (Time) 5 Rounds For Time of: 20 Handstand Push-ups 40 Pull-ups 60 Pistols, alternating legs Alternate Versions: V1 20 hand release Push-ups 40 Jumping Pull-ups 60 Air Squats V2 10 Handstand push-ups 20 Pull-ups 40 Assited Pistols *Band/DB or KB *Operate at a skill level that allows you to move confidently. **Big chunks...
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Workout of the Day

CrossFit

  • CrossFit WOD 7/13/19

    Warm-up
    Run 200m

    Suitcase carry 200ft

    x20 RKBS

    *partner up

    3.2.1.Go!
    Metcon (Time)
    Partner WOD

    Run 200m

    Farmers carry 100ft

    x30 Russian KBS (x2)

    20 RFT
    *Partners Alternate rounds

    **Target 2-3m rounds

    ***Utilize a weight that is challenging toward the end but can remain unbroken.

CrossFit Teens

  • CrossFit Teens WOD 7/5/19

    Shoulder Press (5-5-5-3-1)
    Metcon (No Measure)
    10 EMOM

    6 Power Snatches

    1 minute rest

    10 EMOM

    10 Burpee to bar

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