Tag

Shoulder Press
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...
Continue Reading
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.
Continue Reading
Warm-up Min 0-5 Jump squats Superman flutter V-ups 2×20 Min 5-10 Front squat prep 1/2 Full Brief Min 30-45 Metcon Prep Inverted Row x5 Press x5 SDHP x5 15-30: Front Squat (8-8-8-8-+8) *One round every 2 minutes **Build every set 50-60: Metcon (AMRAP – Reps) Inverted row x10 Press x10 SDHP x10 AMRAP 10
Continue Reading
Warm-up Min 0-10 90/90 Breathing Seated Shoulder slides Nordic Lift x25 Squat with plate x5 (10 sec hold) Min 10-15 Brief 15-60: The CrossFit Total (Total Weight) Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)
Continue Reading
Warm-up Min 0-10 “Shapes and Sprints” Using PVC, create shapes that is announced by coach in a relay style sprint fashion. Min 10-20 Press in Boat Post x10 Single leg Deadlift x10/10 (Opposite arm and leg) Reverse Lunge x10/10 2 rounds Min 20-25 WOD Briefing: *Try and keep your feet stationary for all 30 reps....
Continue Reading
Push Press (5×5 Across) Shoulder Press (3×8 Across) 5# up from last week Metcon (Time) Row 500m x50 Wallballs x30 Burpees Time:
Continue Reading
Shoulder Press (5×8 Across) 5-10# up from last week Upright Row (5×8 Across) Metcon (Time) Row 500m x15 Burpee box jumps 400m Run 2 rounds for time
Continue Reading
Shoulder Press (5×8 Across) Metcon (AMRAP – Reps) Push-ups Toes to bar Air Squats 3-6-9-12-15-18-21—— AMRAP 9
Continue Reading
Shoulder Press (5×5 @ 70-80% (across) Metcon (Time) Partner Workout! Cash In: 60 Calorie Assault Bike -5 Rounds- 5 DL 275/185 15 Box Jumps Cash Out: 60 Calorie Assault Bike *Both partners must do at least on rep of each movement, including the assault bike. *You can break up the 5 round of DLs &...
Continue Reading
DB shoulder press (5×8) Db shoulder press Metcon (No Measure) Tabata Handstand hold Dubs L-sit Superman hold Overhead squat (bar only)
Continue Reading
1 2 3

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

Archives