Warm-up Arm Cirlces Stationary Lunge w/twist Jump Tucks Behind the head Push-ups Overhead Squat (pvc) Knee tucks 15-12-9 (conditioned) 9-6-3 (New) Snatch Prep: Pull-under Dip/Drive/Drop Hang Snatch Snatch Metcon Prep: Pull-up scaling Barbell scaling 3.2.1.Go. Snatch + OHS (4×3+2) *Build **Purpose: Building Stamina and Confidence in the Snatch and OHS ***Maintain a weight that will...
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Warm-up Inch worm x5 Hollow Arch (Hanging) DB/KB Front Squats x10 DB/Kb Front Squats x10 Practice Kick to HS x10 (wall or open floor) Beat Swings x10 Barbell thruster x10 HSPU Scaling (deficit, Pike, hand release) Chest to Bar Scaling (MU, C2B, Pull-ups, Ring Rows) Thrusters (Build to weight) Metcon (5 Rounds for time) Every...
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Warm-up Knee Tucks x10 Air Squats x10 Leg Lifts x10 KB/DB Front Squat x10 KB/DB Press x10 Toes to Bar x5 Kb/DB thrusters x5 Metcon Rehersal: 5 Bikes = 15 person possibility Example: Heat 1 Min :00 – 2:59 Heat 2 Min 3:00-5:59 Heat 3 Min 6:00-8:59 Heat 1 Min 9:00-11:59 (round 2) Continue….. Metcon...
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Warm-up On hands and knees: Shoulder Rotations Fire hydrant Burpee to Squat Hollow Arch Iron Mikes 2 rounds Thruster Prep: Front Squat Press Thruster Metcon Rehearsal: Pull-up Progression Push-up Standard Air Squat Demo Then 1 round 5 Pull-ups 10 Push-ups 15 Air Squats 5 Thruster Metcon (3 Rounds for time) 3 rounds (Cindy) 5 Pull-ups...
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Warm-up At-At Walk -Forward/side to side/ backward Wall walk x3 Leg Lifts x10 Handstand walk prep: Handstand Shoulder taps HS Walk to wall HS Walk practice Metcon Prep: Handstand walk/bear crawl 25ft Thruster x10 Toes to bar x5 Run 200m Metcon (AMRAP – Rounds and Reps) Partner WOD Handstand Walk/Bear Crawl 25ft Thrusters x21 Handstand...
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Warm-up Banded side steps + Skips 5+10×3 Banded Squat x15 Banded W/Y x10 Banded OHS x10 Metcon Prep: Row 10 Cal Thrusters PVC Power Cleans PVC Row 10 Cal Thrusters (Bar) Power Cleans (Bar) Metcon (3 Rounds for reps) Amrap 6 Row 30/25 cal w/remaining time 25 Thrusters 95/65 20 Power cleans 95/65 (Light round)...
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Warm-up Metcon Prep: Row for 15 powerful and slow strokes Split Squats x10 each leg Push-up to downward dog Hanging v-sit/L-sit/Knee tuck 15 sec Row for 10 Powerful and slow strokes Air Squats x10 Push-Press Knee tucks/Toes to Hips/Toes to bar (strict) Row for 10 Power and FAST strokes Thrusters x10 Knee tucks/Toes to Hips/Toes...
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Warm-up Hindged, Banded Valgus/Varus 2×20 Partner prone heel pulls (activate hamstring) Jog, in place to 50 m run High Knees, in place to 50m run Single leg run 100ft x6 (3r/3l) Air Squat after every 200ft Metcon (6 Rounds for time) Every 6 min for 30 min Run 400m Box Jump Overs x20 Thruster x15...
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Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes
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Warm-up 1 Round Shuttle Run Run Run backward Walking Lunge Side shuffle 1 Min interval BN Press BN Press in half Squat BN Press in Full Squat Overhead Squat Thruster Metcon Prep: Overhead Squat Thruster Hollow Arch/Dynamic/Pull-up 3 rounds building to weight. Metcon (4 Rounds for reps) Overhead Squat x10 95/65 Thrusters x10 95/65 Pull-up...
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Workout of the Day


  • CrossFit WOD 7/13/19

    Run 200m

    Suitcase carry 200ft

    x20 RKBS

    *partner up

    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