Tag

Push-Up
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 0-5:00 Briefing 5:00-20:00 I’s, Y’s, T’s, W’s KB Romanian Deadlifts Russian KBS American KBS Dynamic Pushups Shoulder Press Demo 20:00-35:00 Shoulder Press (5-5-5-5-5) Metcon (AMRAP – Reps) 35:00-40:00 WOD Demo and Prep 40:00-50:00 10 AMRAP 2-4-6-8-10… Kettle bell Swings Pushups 50:00-60:00 Cool Down and Cleanup
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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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Warm-up 0-5:00 Briefing 5:00-20:00 Pick Drill Legs Legs/Back Legs/Back/Arms 500m Row I’s, Y’s, T’s Yoga Pushups Situps Shoulder Press Demo 20:00-35:00 Shoulder Press (5-5-5-5-5) Build every set Metcon (Time) 35:00-55:00 4 RFT 400m Row 10 Pushups 20 Situps 55:00-60:00 Cool Down and Cleanup
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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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Warm-up Side Lying Rainbow x10/10 Side Plank Hip Touches x10/10 V Ups x10 Pushups x10 Single Toe Touch x10/10 Squats x10 Metcon (5 Rounds for reps) 5 Rounds for 24 Minutes 1 min Mountain Climbers 1 min Pushups 1 min Flutter Kicks 1 min Squats 1 min Rest
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Metcon (AMRAP – Reps) 18 AMRAP Partner Workout 6 Rounds Min 1: Plank Hold/Pushups Min 2: Wall Sit/Jump Squats Min 3: OH Weight Hold/Hollow Rocks
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Warm-up Kneeling T Spine Rotations x20/20 Inchworm w/ pushups x10 V Ups x10 5 Point Squat x10 Jumping Jacks x40 Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Pushups 20-18-16-14-12-10-8-6-4-2 Situps 30-27-24-21-18-15-12-9-6-3 Air Squats
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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) 10-9-8-7-6-5-4-3-2-1 Burpees Pushups Situps Warm-up Arm Swings x20 Leg Swings x20 Lunge with Side Bend x10 per side Inchworm with Pushup x10 Lying single straight leg raises x20 Split Jacks x20 Burpees x5 Pushups x5 Situps x5
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Workout of the Day

CrossFit

  • CrossFit WOD 7/8/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Hip Stretch

    Banded Grasshopper Lunge

    Figure Four Stretch

    Pick Drill

    30:30 Row

    20:00-45:00
    Partner 5k Row (Time)
    Partner 5k Row

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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