Warm-up Row drills Focus on catch 1m @ less than 20spm 1m @ 20-25spm 1m @ max spm Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×2) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn...
Continue Reading
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...
Continue Reading
Warm-up Row 500m Pick drill Catch to extension Burpee Box Jump Methods 3.2.1.Go! Metcon (Time) Row 75 cal Burpee box jumps x25 4 rounds *Strap in for a grind. **300cal of rowing + 100 Burpee box jumps = pace and consistency.
Continue Reading
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
Continue Reading
Warm-up Metcon (No Measure) Emom 20 X15 SDHP X8 dips/ring dips Metcon (No Measure) Row 17/11 cal EMOM 10
Continue Reading
Warm-up Metcon (Time) Row 300m x10 chest to bar pull ups X20 wallballs x30 burpees to target Every 4:30 x 4
Continue Reading
Warm-up Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 Box Jumps 20 Cal row 20 Burpee over box 20 Wall balls 20 DB/KB Snatch (alt arm)
Continue Reading
Warm-up Deep breathing 90/90 Half plank w/clam Rowing: Pick Drill – catch to extension Metcon (3 Rounds for time) Bike 20 cal Row 3k Rest 3m Bike 20cal Row 2k Rest 3m Bike 20cal Row 500m
Continue Reading
Warm-up Hydrants Superman hold 90s Spanish squat Weight assisted ankle stretch Banded squat Backsquat prep 1/4 1/2 Full Metcon (11 Rounds for weight) Row 750m Back squat every 2m *Round 1 2×15 Round 2 3×10 Round 3 3×5 Round 4 3×1 **Build every round. ***The intent of the row is to provide blood flood and...
Continue Reading
Warm-up Causal 500m row. (Open legs and focus on follow through and sequence.) Prone swimmers T-spine extension (wall) Push-ups Deficit push-ups Pike push-ups Build in skill Metcon brief Get comfy. 3.2.1.Go! Metcon (Time) 55/40 cal row 35 handstand push-ups/push-ups 15/12 Cal Row Rest 3m 3 Rounds *Lots of different speeds in this workout. **Make your...
Continue Reading
1 2 3 26

Workout of the Day


  • CrossFit WOD 2/14/20

    Banded 90/90 rotations

    DB Press

    2×6 Build

    Push press prep:

    Dip, drive

    Dip, drive, press

    Rhythm: 1-and-2

    Metcon prep:

    Front squat


    Ring support

    Ring dip

    Ring pull up

    Muscle up
    Push Press (5×2)

    **Focus on the rhythm component.

    ***A confident yet challenging effort.
    Metcon (AMRAP – Rounds and Reps)
    Amrap 12

    Muscle ups x5

    Thrusters x10 115/80
    *Sub an appropriate pulling/pushing ring movement for the muscle ups.

    **Thrusters should remain unbroken for the first 8m and see a single break out of necessity through the remaining workout.

CrossFit Teens

  • CrossFit Teens WOD 1/31/20

    Mamba & GiGi (AMRAP – Rounds and Reps)
    Amrap 18

    5 Ring Muscle ups (pull-ups/C2B)

    8 Power Cleans 185/125

    24 Box Jumps

    13 Burpees