[WOD110920] Warm-up Warm-up 2 ROUNDS 10 Groiners 10 Frog Jumps 10 Glute Bridges 2 ROUNDS 7 Jumping Squats 7 Up-Downs 7 BB Good Mornings Weightlifting Back Squat (2-2-2-2-2-2) ON A 20:00 RUNNING CLOCK… Build to a 2RM Back Squat* *Testing week for start of strength cycle (Score is Weight) Metcon Metcon (Time) 3 ROUNDS FOR…
[WOD110720] Warm-up Warm-up 200m Group Run Into… AMRAP x 5 MINUTES 30 Jumping Jacks 20 Alt. Groiners 10 Box Step-Ups 5 Slow Barbell RDLs Into… 200m Group Run Metcon Metcon (Time) 3 ROUNDS FOR TIME 400m Run 30 Box Jump Overs (24/20) 20 Deadlifts (225/155)|(155/105) (Score is Time) Metcon Metcon (Time) PARTNER OPTION WORKOUT IN…
[WOD110620] Warm-up Warm-up AMRAP x 5 MINUTES 5/5 KB Strict Press 5/5 KB Bent Over Row 5/5 KB Deadlift 10 Scap Pull-Ups Weightlifting Metcon (Weight) 3 SETS FOR QUALITY 4/4 DB or KB Turkish Get-Ups (Athlete Choice)* 2-6 Strict Tempo Pull-Ups (2121)** *Stand-up portion only **Chest 2 Bar Optional -Rest 1:00 b/t Sets- (Score is…
[WOD110520] Warm-up Warm-up AMRAP x 4 MINUTES :30 Row (EZ) 20 Shoulder Taps 10 Up-Downs Into… AMRAP x 5 MINUTES :30 Row (Mod) 10 Up-Downs 5 Push-ups Metcon Death Row (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 — 20/15 Cal Row MIN 2 — 15 Burpees Scale as needed to accomplish the work…
[WOD110420] Warm-up Warm-up 3 ROUNDS 10/10 Moose Antlers 5 Inch Worm + Push-Up 10 PVC Pass-thrus Into… 3 ROUNDS 10 Push-ups (2111) 8 Snatch Grip RDL 6 Hang Muscle Snatch Metcon Metcon (Time) 3 ROUNDS FOR TIME 15 Hand Release Push-Ups 25 Power Snatches (75/55)|(65/45) (Score is Time) Weightlifting Bench Press (9-7-7-5) POST WORKOUT STRENGTH…
[WOD110320] Warm-up Warm-up 3 ROUNDS 30 Single Unders 10 Scap Pull-Ups 5 Single DB Front Squat Strength/Skill EVERY 2:00 x 6 SETS* 3 Strict Knees to Chest 3 Perfect Kip Swings 3 Toes to Bar 30 Smooth Double Unders *Each set should last no longer than 1:30. (No Measure) Metcon Crossfit Games Open 20.2 (Ages…
[WOD110220] Warm-up Warm-up 2:00 Bike Into… 2 ROUNDS 5 Clean Deadlift 10 Elbow Punches 5 OH Press 5 Lunge + Lunge + Jumping Air Squat Weightlifting Clean and Jerk (3-3-3-3) ON A 20:00 RUNNING CLOCK… Find 3RM Clean and Jerk (Score is Weight) Metcon Metcon (Time) FOR TIME 21-18-15* Cal Bike Hang Power Cleans (155/105)|(115/75)…
WOD103120 Warm-up Warm-up 8 Min AMRAP -200m Run -10 PVC Pass Throughs -10 PVC Good Mornings -10 Alt Groiners -10 Boot Strappers Metcon Trick Or Treat (Time) Partner WOD [13 Rounds: Each Bucket = 1 Round] -10 Reps -31 Reps -20 Reps -20 Reps/Cals -Partner A Runs 50m to Bucket And Picks Exercise Out of…
[WOD103020] Warm-up Warm-up 3 ROUNDS 5 Push-Up to Pike 10 Clean Grip Deadlifts 20 Plank Shoulder Taps Strength/Skill Metcon 4 SETS FOR QUALITY :30 Scap Push-Ups 10/10 Single Leg Glute Bridge-Ups* :30 Handstand Hold on Wall *Weighted Glute Bridge-Up Is Optional (No Measure) Metcon Metcon (Time) 4 SETS 12 Hang Power Clean (Athlete Choice) 15…
[WOD102820] Warm-up Warm-up Workout WARM-UP AMRAP x 8 MINUTES 10 Scap Pull-Ups 10 Scap Push-Ups 10/8 Cal Row (EZ) 10 Hollow to Arch Rolls* *Start in the Hollow Body position, and roll into Superman position Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 1200/1000m Row 25 Pull-Ups 50 Box Jumps (24/20) 25…