Category: WOD

Strength Push Press 1×1 Complete as 2min EMOM – Beginner: 5×5 adding weight if form permits Intent:  Take 8-10 sets and build to a 1RM Push Press. Being efficient with the push press is all about proper dip/drive. If you have a current 1RM try to beat it by 5#’s Metcon Prep Every 2min for […]

Metcon For Time: 800 Meter Run 30 Box Jumps Over (24,20) 30 Hollow Rocks 30 Burpees -Rest 2:00- 600 Meter Run 20 Box Jump Overs 20 Hollow Rocks 20 Burpees -Rest 2:00- 400 Meter Run 10 Box Jump Overs 10 Hollow Rocks 10 Burpees L2: (Alt. Step-ups 24,20) L1: (20,15 Alt. Step-ups) *Alternate Options: – […]

Strength Paused Front Squat 1×2 3 second pause at the bottom of each rep Beginner 5×5 building if for permits Intent: Make sure you stay rigid in your bottom position. 85% of your current 1RM is a good goal. Metcon Prep Every 90sec for 5 Rounds 3 Deadlift (building to workout weight) 6 Unbroken Pull […]

Skill 10min EMOM Gymnastics Skill Intent: Pick two movements of your choice and superset them. 10min EMOM Gymnastics Skill Min 1) HS PU, Walk min 2) Pull Up/MU Variation Metcon 4 Rounds 30 Calorie Row (or 400m Run) 12 Front Rack Reverse Lunges (L+R=2) (115,75) 2 Wall Climbs Rx: (95,65) L2: (75,55) (Half Wall Climb) […]

Metcon In teams of 3 13min AMRAP 3 Power Cleans (135,95) 6 Lateral Burpees 9 Air Squats *1 Athlete completes 1 Round while their partners rest -Rest 3:00- 13min AMRAP 3 Hang Power Cleans (135,95) 3 Front Squats (135,95) 3 S20H (135,95) *One athlete completes a full round at a time. Rx: (115, 75) L2: […]

Strength 1: Squat Clean and Jerk (5×2 @ 80%) -Then, 90s Rest- 2: Squat Clean and Jerk (3×1 @90%) Intent:  Week 2 of Double EMOM work. Remember that both should be challenging, but efficient. Have a plan in mind with weight choices before starting. This is the final week of these. Metcon CrossFit Games Open […]

Metcon 30min EMOM Min 1: 40s DB Renegade Rows (55,35) Min 2: 40s Mountain Climbers (L+R=2) Min 3: 40s DB Step-ups (24,20) Min 4: 40s Hollow Rocks Min 5: 40s DB Thrusters Min 6: Rest *Athlete choice of DB weight today *Score lowest reps completed in a round Intent:  Today’s workout is about aerobic effort/consistent […]

Strength “3 Position Snatch” 6×1 Every 2min, 6 x 1 + 1 + 1 @ 50-60%. high hang + hang + below the knee Intent: Same position work from last Thursday, expect today we want to go slightly heavier than our heaviest load achieved last week. The emphasis is still on technique. Metcon 3 Rounds […]

Metcon “Filthy Fifty” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders 35min time cap Intent: “The Filthy Fifty” is all about pacing. I’d recommend […]

Strength 1) Good Mornings 5 x 5 Intent: Work up to a challenging set of 5, but with perfect form Goodmorning. This not a movement we do regularly with a BB so be conservative with weight choices. 2) Squat Clean 5min EMOM, build to metcon weight, no score Metcon “Zoro” In a 5:00 Window: Row […]