CrossFit WOD, December 11, 2018

181211 (competition) Warm-up Coach Led Metcon Front Rack Lunge (6-6-6-6-6) 50% of front squat Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75#...

CrossFit WOD, December 10, 2018

181210 (practice) Warm-up Coach Led Metcon Kettlebell Swing (6×25) unbroken Metcon Metcon (Time) 6 rounds 8 hang squat cleans (95/65) 10 push-ups 20 sit-ups Mobility and Recovery Warm-up supine twist wrist floss lax in...

CrossFit WOD, December 6, 2018

181206 (practice) Warm-up Coach Led Metcon Deadlift (7-7-7-7-7) 65% across Metcon Metcon (Weight) E2MOM 16 7 burpees 6 box jumps (24/20) 5 push press (u pik) Rx is all rounds at the same weight, finishing in the two minute window, and completing all rounds. Mobility...

CrossFit WOD, December 4, 2018

181204 (practice) Warm-up Coach Led Metcon Pendlay Row (10-10-10-10-10) across Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 t2b 5 pull-ups 5 power cleans (155/110) 5 hr push-ups 20 double unders Mobility and...

CrossFit WOD, December 3, 2018

181203 (practice) Warm-up Coach Led Metcon Front Squat (3-3-3-3-3) climbing, 2 second pause in the bottom Metcon Metcon (Time) 5 rounds 15 wall balls (20/14) 50′ oh walking lunges (45/25) 10 med ball cleans 20 sit-ups Mobility and...

CrossFit WOD, November 30, 2018

181130 (competition) Warm-up Coach Led Metcon Turkish Get Up (EMOM 6, 2 TGU) Metcon Metcon (Time) 10! t2b L stand push-ups sit-ups Mobility and...

CrossFit WOD, November 29, 2018

181129 (practice) Warm-up Coach Led Metcon DB Shoulder Press (10-10-10-10) across Metcon Metcon (Time) 30 back rack lunges (95/65) 30 overhead squats 30 sdhp 30 thrusters —– 2 burpees emom Mobility and...

CrossFit WOD, August 27, 2018

180827 (mental toughness) Warm-up Coach Led Metcon Metcon (Time) 55 box jumps (24/20) 45 pull-ups 35 jumping air squats 25 sit-ups 15 hspu 1 mile run Mobility and...

CrossFit WOD, August 24, 2018

180824 (competition) Warm-up Coach Led Metcon 400m Run (Time) Max Effort 400m Run 5 x 400m run rest 2 minutes between runs. Scale to 200m if your 400m is above 2:30. Score your highest time. Metcon Metcon (Time) 3 rounds 3 back squats (75%) 15 wall balls (20/14)...