Month: April 2020

CrossFit WOD, April 20, 2020

04202020 Metcon Metcon (Time) For time: 1-mile run 150 Air Squats 150 ft Handstand Walk Metcon (Time) For time: 10-minutes conditioning (bike, jump rope, hill walk, etc) 150 supported Air Squats 150 ft Bear crawl Supported squats are hanging onto back of couch or counter as you squat

CrossFit WOD, April 17, 2020

04172020 Skill Metcon EMOM for 10 min: Odd rds – 12 Ring Dips Even rds – 5 Wall Squats with 4 second negative and 4 seconds hold at bottom. Modify Ring Dips to Couch Dips/Bench Dips Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP of DT w/ an odd object- 12 Deadlifts 9… Read more »

CrossFit WOD, April 16, 2020

04162020 Skill Metcon EMOM for 10 min: Odd Rds – 10 Banded Good Mornings Even rds – 10 Single Leg Box Jumps Modify to single leg deadlifts Metcon Metcon 20 minute AMRAP of Running / Biking / Stairs or Hills!

CrossFit WOD, April 15, 2020

04152020 Skill Metcon EMOM X 10 minutes: Odd rounds – 40 second Superman hold Even Rounds – 12 Single Leg Toes to Bar (modify your 16 Jack Knives) Metcon Metcon (AMRAP – Reps) 3 Rounds of 1-minute AMRAPs for each movement listed: – Pushups – Russian Teists – lunges – bicycle crunches – step overs

CrossFit WOD, April 14, 2020

04142020 Skill Metcon (AMRAP – Reps) EMOM for 10 minute: 50 Double Unders Metcon (AMRAP – Reps) EMOM for 10 minute: 1. Single Unders feet together x 2 2. Single Unders alternating feet x2 3. Backwards jumping 4. Rest 5. Fast singles 6. Hi jumping singles 7. Double Unders x2 Metcon Metcon (10 Rounds for… Read more »

CrossFit WOD, April 13, 2020

04132020 Skill Metcon EMOM for 10: Odd minutes- 12 pistols Even minutes – 30’ Handstand Walk Metcon EMOM for 10: Odd minutes- 12 split squats Even minutes – 30’ Bear Crawl Metcon Metcon (Time) For time: 80 Burpees 120 Ruck Squats 60/40 40 Burpees 60 Ruck Squats Rx+ is wearing the ruck sack the whole… Read more »

CrossFit WOD, April 10, 2020

04102020 Metcon Metcon (AMRAP – Rounds) Death By Burpees! …Then Death by Situps! Following the minute that you are not able to complete the required burpees within corresponding minute, then begin Round 1 of Situps. Score is total rounds of BOTH!

CrossFit WOD, April 9, 2020

04092020 Skill Metcon 5 sets of 5-10 Box Pike Strict Handstand Pushups If 10 unbroken, add deficit to increase challenge Metcon Metcon (Time) 30 Reps Each: 1. Single Arm "Jug" Swings (x2) 2. Single Arm OH Lunges (x2) 3. Inverted Burpees 4. Leg Raises 5. Chest Pass Throws 6. Turkish Situps (15each) 7. Good Mornings… Read more »

CrossFit WOD, April 8, 2020

04082020 Skill Metcon 4 sets of – 15 single leg deadlifts each leg – 60 second Hang Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 15 medball cleans 30 Double Unders Check out the coaches video for medball variations!

CrossFit WOD, April 7, 2020

04072020 Skill Metcon EMOM for 10: Odd minutes- 45 second Superman (holding towel between hands!) Even minutes – 20 Jack Knives Metcon Metcon (Time) 3 Rounds for time: 35 Hand Release Pushups 35 Russian Twists 400 Meter Run