Metcon (Time) Partner Workout Buy In: 400m run with partner (around building) Then 4 Rounds 30 Barbell Thrusters 30/30KB Snatches 30 Barbell Sumo Deadlift High Pulls Buy Out: 400m run with partner One partner working at one tome except during run. Split reps evenly
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Warm-up 0-5:00 Briefing 5:00-20:00 200m Run Forward 200m Run Backward Mountain Climbers Side Plank with Reach Through Bilateral Deadbugs Banded Good Mornings Deadlift Technique 20:00-40:00 Deadlift (5-5-5-5-5) Metcon (No Measure) 40:00-55:00 Workout Demo Alternating Tabata DB/KB Thrusters Situps 55:00-60:00 CoolDown and Cleanup
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Warm-up 0-5:00 Briefing 5:00-20:00 Pick Drill Legs x10 Legs/Back x10 Legs/Back/Arms x10 Row 30:30 x5 Back Quarter Squat x10 Back Half Squat x10 Back Squat x10 20:00-35:00 Back Squat (5-5-5-5-5) Increase in weight every set. Every two minutes Metcon (AMRAP – Rounds and Reps) 35:00-40:00 WOD Prep PVC Thruster Demo 40:00-55:00 12 AMRAP 12 Thrusters...
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Warm-up Prone Y x20 Prone T x20 Prone OH Press x10 5 point Squats x5 Goblet Squats x10 Man Makers x10 Metcon (Time) 100 Thrusters(KB, DB, Bar, MB) 5 Burpee EMOM Start with 5 Burpees
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Warm-up 1 MIN each side Cossack Stretch 5/5 Windmills 20 Scorpions 10 Pushups 30 second Mountain Climber 30 Second Lateral Hops 15 Second Single Lateral Hops each leg 4×5 Weighted Squats 5-5-5 Tempo Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Thrusters 50 Doubles/Singles/Jumping Jacks Thrusters-use DB, KB, BackPack, anything with weight. If you...
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Warm-up (No Measure) Partner Bike 10-8-6-4-2 cal Front Squat Strict Press Dip/Drive Push Press Thruster Work on timing of thruster movement Metcon (6 Rounds for time) 6 Round for time Every 3 Minutes 15/12 Cal Bike 15 Thrusters 95/65
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Warm-up 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 Thruster Ring support Ring dip Ring pull up Muscle up Push Press (5×2) *Across **Focus on the rhythm component. ***A confident yet challenging effort. Metcon (AMRAP – Rounds and Reps) Amrap 12 Muscle...
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Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×4) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something *****Increase load from previous week Metcon (No Measure) Every 2:30m for 20m 100ft sprint + x8...
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Warm-up Roll legs and lats Banded runner stretch Banded kneeling hip thrust Banded side steps Banded squats Pulls parts Front squat Press Thruster Single Standing double Double 2 rounds of 3 thrusters 10 dubs CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap...
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Warm-up Nordic lift x10 Hydrant x 10 Spanish squats x10 2 round Thruster prep Rope climb skill Running skill Heel slides (wall) March Fall into toes Fall into run 3.2.1.Go! Metcon (Time) 400m run 25 thrusters 75/55 5 Rope climbs (legless or foot assisted) 4 rounds
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Workout of the Day


  • CrossFit WOD 7/10/20




    I’s Y’s T’s


    Turkish Get Up Review

    Turkish Get Up (1-1-1-1-1)
    Metcon (Time)

    Hip Flexor Hold

    Hip Flexor Drives x15/15

    Kickouts x15

    High Knees

    Bum Kickers

    Power Skip

    Reverse Power Skip

    Wideouts x20 seconds

    Quick Feet x 20 seconds


    1 mile run

    15 Squats every minute

    start with squats


    Cleanup and cool down

CrossFit Teens

  • CrossFit Teens WOD 6/24/20




    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)

    MB Front Squat

    MB Press

    Clean Technique


    50 Wall Balls

    25 Power Cleans

    50 Wall Balls


    Cool Down and Clean Up