Warm-up 60s Banded Lat Stretch each Side 60s Scorpions 60s Lateral Stepovers 10 Scapular Pullups 10 Scapular Pushups Pullups/Pushups/Squat Technique Running Drills 800m Run (Time) Max Effort 800m Run 0:00-10:00 Rest for remainder of 10:00 Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats 10:00-30:00 Start at 10:00 minute mark 20:00...
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Warm-up T Spine Rotations Hip Flexor Drills Running Drills Pullup Warmup and Progression Metcon (Time) 3 Rounds 1 mile run 20 Pullups 20 Burpees
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Warm-up T Spine Rotations x15 each side Scorpions x20 Deadbugs x20 Single Leg Deadlifts x15 Kneeling Hip Flexor Lifts x15 Clean Technique 1 Hang Squat Clean + 1 Squat Clean (8×1) Build to a heavy complex for the day Metcon (Time) 800m Run 40 Power Cleans 135/95 800m Run
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Warm-up 2 Rounds 60s Jumping Jacks 60s Deep Lunge Mountain Climbers 60s Inch Worms 60s Ground to Sky Reaches 60s Alternating Cossack Squats 30s Rest Metcon (4 Rounds for time) Every 10 minutes for 40 minutes 400m Run 10 DBCleans 15 DB Shoilder to Overhead 20 Push-ups Rest remainder of interval
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Warm-up Running Drills T-Spine Rotations x15 each side Wall Slide x20 Yoga Push-ups x10 Handstand Hold Handstand Work Rope Hang Rope Knee Tucks J Hook Demo Rope Climbs Moore (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 1 Rope Climb, 15′ Run 400m Max Rep Handstand Push-ups In honor of Officer David S. Moore, 29,...
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Warm-up Running Drills 2 Rounds Band Assisted Hip Flexor Stretch Band Assisted Lat Stretch 3 Rounds Alternating Single Arm Hang x10 Alternating Plank to Pike Toe Taps x20 Jumping Jacks x30 WOD Movement Demo Metcon (AMRAP – Rounds and Reps) 30 AMRAP 400m Run Then 3 Rounds 15 Wall Balls 20/14 10 Pushups 5 Strict...
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Griff (Time) For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad. To learn more about Griff click here
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Front Squat (5@45% – 5@55% – 5@65% – 5@75% – 5@85%) Metcon (Time) 4 Rounds for Time: 400m Run 50 air squat
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Metcon (Time) 3 Rounds for Time: 800m run 40 double-under 20 wall-ball F/M: 14/20
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Metcon (Time) For Time: 800m run 30 hand-release push-up 400m run 20 hand-release push-up 200m run 10 hand-release push-up
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Workout of the Day


  • CrossFit WOD 5/14/21

    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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