Tag

Row
Warm-up Row 2 minutes Pick Drill Legs Legs/back Full stroke Press in squat Knee tucks Overhead squat Toes to bar Metcon Prep Metcon (Time) Amrap 15 Overhead squat Cal row Toes to bar Cal row 21-15-9 *We want fast. Use a familiar weight and ROM for the toes to bar. **AMRAP Final calorie row with...
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Warm-up Arm circles & Swings Shoulder taps in plank Inch worms Push-ups Metcon Prep Row 5 Cal 5 Bodyweight row 5 Strict DB/KB Press 3 rounds building to weight Metcon (Time) 4 rounds Row 25 Cals 15 Bodyweight Row Row 25 Cal 15 Strict DB/KB Press Rest 2 min *Keep the Row 60-90sec **Bodyweight Rows...
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Warm-up Row Legs 1 Min Legs/back 1 Min Full-Stroke 1 min Metcon Prep: Knee tucks Pull-under Toes to Hips Hang clean Toes to bar Power Clean Metcon (2 Rounds for time) Row 300/250m Toes to Bar x9 Power Clean x9 135/95 3 rounds rest 5 min Row 300/250m Toes to Bar x9 Power Clean x3...
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Warm-up Row 10 cals Burpee x5 Hollow arch/beat swing/Pull-up x10 Air Squat x10 3 rounds Front Squat Prep: Build by 1/3’s Chest to Bar Prep: Pull-up + chest to bar 5ish minutes of play. Metcon Prep: Build Front Squat to first set w/3 Burpee chest to bar/Pull-ups in between each set. Metcon (5 Rounds for...
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Warm-up 30:30 Row Burpee Box jump Knee Tucks Push-up Metcon Prep: DB Snatch x10 Burpee Box Jumps x5 Toes to Bar x5 Bench x10 Metcon (Time) Partner WOD 100 DB Clean and Jerk 100 Cal Row 100 Burpee Box Jumps 100 Toes to Bar 100 Bench Press *Split reps evenly between athletes **Scale appositely so...
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Warm-up CS: 90/90 W/Y Walking Lunge Strict press Pick Drill: Arms Arms/Back Full stroke Metcon (No Measure) Row 250m 50ft walking lunge Strict press x15 65/45 10 RFT *Recovery from Murph. **Move with intention. your muscules will thank you. ***Coversation pace.
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Warm-up Banded w/y banded Split Squat Bench Prep: Demo Coaches Pace Reverse Pick-Drill: 1 Min Arms 1 Min Arms/ Shoulders 1 Min Arms/ Shoulders/Legs Metcon Prep: Row 250m Bench x10 Walking Lunge x25ft Row 200m Bench x5 Front Rack Walking Lunge x25ft Row 150m Bench 1-2 (Metcon weight) OH Walking Lunge x25ft Metcon (Time) Row...
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Warm-up Front Scale 90 sec each leg Reverse Scale 90sec each Leg Nordic Lift x15 J-Curl x5 Deadlift Prep: DL to Knees DL to Thighs DL Metcon Prep: Amrap 2 10 Deadlift 10 Wallballs Max Distance Row Deadlift (10-8-6-4-2) *Build **Challenge yourself but utilize familiar weights Metcon (Distance) Deadlift x55 Wallball x55 Max Distance Row...
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Warm-up Row 250m L-Sit/Knee tuck 20 sec Burpee broad Jump x5 3 rounds Metcon Prep: Clean and Jerk- Pull-under Press Hang Clean Pause Jerk Clean & Jerk Rehersal: Row 150m 5 Bar facing Burpees 3 Clean and Jerks Metcon (4 Rounds for time) Every 6 minutes Row 500m 15 Bar Facing Burpees Clean and Jerk...
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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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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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