Wods

  • CrossFit Metric – CrossFit View Public Whiteboard Warm Up (No Measure) A. General 30sec Rotating Scorpions 30sec Scap pushe ups 30sec. Greatest Stretch Right 30sec. Greatest Stretch Left 400m Run B. Specific Gymnastic EMOM 6 M1- 10 Beat Swings M2- 1-3 reps of Ring mu /......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm Up A. General 2 Sets 30 Jumping Jacks 10 Full squat T spine rotations 5 Squat Jumps 5/5 Dead bug (Hold every rep for 3 seconds) 10 Glute bridges 5 Snatch grip RDL 5 Snatch grip bent......

  • CrossFit Metric – Olympic Weightlifting Squat Snatch (25-mins) 15 single-reps at 85% Squat Clean & Split Jerk (25-mins) 15 single-reps at 85%...

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Bike/Row/Run/Ski 5 minutes @ 30s Easy, 20s Moderate, 10s Hard, nose breathing B. Mobility PNF hamstring stretch 5x – 7 seconds contraction pushing against the band with your foot – 7 seconds stretch,......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm Up (No Measure) A. General 60 sec Row or Bike 10 rotating scorpions 5 push up to downward dogs 60 sec Row or Bike 10 Reverse Fly 5/5 Single arm banded straight arm lat pull down B.......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm Up (No Measure) A. General 2 sets 30 Banded Monster Walks 10 curtsy lunges 8/8 Single Leg Glute Bridges 5 Push Up to Down Dog 20 Plank Shoulder Taps B. Specific 6 x 90/90 hip rotations 5......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm Up (No Measure) A. General 2 Sets 5/5 Greatest Stretch 10 Hip Rotations 90/90 5/5 Single Leg RDL 10 Bent Over Row 30 sec. OH Hold B. Specific 3 RDL 3 Tempo hang clean high pulls 3......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 2 sets 30 sec Upward + Downward Dog 16 alt. Bird Dogs 8 pausing ring rows (2 sec.) 30 sec Handstand Hold 10 Behind the neck prone pvc press Gymnastics A: Metcon (AMRAP – Reps)......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 Sets 30 Jumping Jacks 5 Inchworms 10 Straight Arm Lat Pull Downs 5 No Push Up Burpees 10 Reverse Snow Angels B. Ring/Bar Muscle up skill practice Beginner: 3 x 5 reps......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 10/8 Bike/Row/Run/Ski @easy, nose breathing 7 Box jumps, increase power output from rep 1 to 7 B. Mobility Barbell Front rack mobility drill 30 seconds/side https://www.youtube.com/watch?v=Rzhf3DXRvaU C. Specific C1. At the......

  • CrossFit Metric – Olympic Weightlifting View Public Whiteboard Metcon (No Measure) 45-minutes to complete the following: Squat Snatch x 10-singles at 80% Power Snatch x 10-singles at 80% Squat Clean x 10-singles at 80% Power Clean x 10-singles at 80% Push Jerk from Rack x......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 10 Hip Rotations 90/90 5/5 Greatest Stretch 10 Lying PVC Behind the Neck Press 6/6 Single Leg Glute Bridge 10 Banded OH Squats B. Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30 sec Jumping Jack 10 Lunges + Twist 5/5 Russian one arm KBS 5/5 KB Windmills B. Mobility 2 sets 10 Alternating Scorpions 5/5 World’s Greatest Stretch 10 Cat cow C.......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 10 Banded Pull Apart 5 Push Up to Down dog 10 Glute Bridges 20/20 sec Side Plank 10 Banded Row 10 Goblet Good Mornings B. Specific Ring Muscle up progression 2 sets: Beginner:......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 min row or bike @easy 5 Inchworms 45 sec row or bike @mod 10 Reverse Snow Angel 30 sec row or bike @hard B. Activation 2 sets 20 Sec Hollow Hold 20......