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Row
Warm-up 0-5:00 Briefing 5:00-30:00 Banded Single Deadlifts 2×15 Banded Reverse Lunge 2×15 Banded Air Squats 2×15 Banded Steps x20 Pick Drill 30:30 Row 30:00-50:00 Metcon (8 Rounds for time) 8 Sets New set every 2:30 250m/200m Row 10 Burpees
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Warm-up 30:30 My climbers Superman Dead bugs Jump squats 2 rounds Metcon Prep: Wallballs SDHP X10 PVC & Bar Box Jumps Push-Press Row Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
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Warm-up 0-5:00 Briefing 5:00-30:00 Quadruped Leg Lift 2×15 Banded Steps 30 each side Rotated Figure Four 2 min Hold Hip Bridge March x20 Situps Double Under Work Row 30:00-50:00 Metcon (Time) 5 Rounds 15/12 cal Row 30 Situps Directly into 5 Rounds 15/12 cal Row 60 Double Unders
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Metcon (Time) 150 calorie row 300 Russian KBS 100 calorie row 200 Wall Balls 50 calorie row 100 Burpees Partner workout Split movements evenly with any rep scheme Must complete movements in order
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Warm-up 0-5:00 Briefing 5:00-30:00 Banded Single DL 2×15 Banded Reverse Lunge 2×15 Monster Walks 2×30 30:00-55:00 Metcon (5 Rounds for distance) 5:00-4:00-3:00-2:00-1:00 Row for Distance After each round 30s Plank 30s Side Plank R 30s Side Plank L
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Warm-up 0-5:00 Briefing 5:00-30:00 Pick Drill 30:30 Row Power Clean Demo Calf Stretch Hip Flexor Hold Hip Flexor Drive Kickouts High Knees Bum Kickers 200m Run Metcon (5 Rounds for time) 30:00-55:00 5 Rounds Repeat every 5 minutes 20/15 cal row 200m Run 10 Power Cleans 135/95
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Metcon (3 Rounds for reps) 6 AMRAP A-200m Row B-DB/KB Front Squats 6 AMRAP A-200m Row B-DB/KB Renegade Row 6 AMRAP A-200m Row B-DB/KB Snatches 2 minute rest between AMRAPS Switch movements when partner finishes 200m Score is total number of reps per AMRAP
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Warm-up 0-5:00 Briefing 5:00-30:00 Tabata Hollow Rocks Pick Drill after pick drill row until 500m Burpee Technique 30:00-50:00 Metcon (AMRAP – Rounds and Reps) 20 AMRAP 400m Row 10 Burpees 20 Situps
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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
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Warm-up 0-5:00 Briefing 5:00-25:00 Foam Rolling Hip Adduction 1×10 Hip Extensions 1×10 Rotated Figure Four 1 minute hold Unilateral Hip Flexion 2×10 Unilateral 90/90 Internal Rotation 2×10 Pick Drill Legs Legs/Back Legs/Back/Arms Metcon (7 Rounds for distance) 1 min Row 1 min Rest 2 min Row 2 min Rest 3 min Row 3 min Rest...
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Workout of the Day

CrossFit

  • CrossFit WOD 8/14/20

    Warm-up
    0-5:00

    Briefing

    5:00-25:00

    Kneeling T Spine Drills

    Halos

    Goblet Squats

    Knee Hops

    Movement Demo
    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 shots, 20#
    50 Burpees
    50 Double unders
    Replace Back Extensions with Good Mornings

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