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50 by 5’s

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CrossFit TFA - CrossFitInspiration "You can't cross the sea merely by standing and staring at the water." -Rabindranath TagoreWarm-upWarm-up (No Measure)I. Dynamic II. 3 Rounds 5 Wall Squats 1 Pushup as slow as possible 1 Ring Row/Pullup as slow as possibleMetconFIT: Metcon (Time)Complete 50 reps of each movement in sets…

Under Lunge Crawl

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CrossFit TFA - CrossFitInspiration "Impossible is a word to be found only in the dictionary of fools." -Napoleon BonaparteWarm-upWarm-up (No Measure)I. 5 minutes of Cardio II. Shoulder Activation drills -10 Passthroughs -10 Pull Aparts -10 T-Pushups -10 Dive BombsSkillHandstand Walk Progressions (No Measure)Progress though drills to highest level: 1. Bear…

Mojo

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CrossFit TFA - CrossFitWarm-upGeneral Warmup (No Measure)1 length -punt kicks -foot grabs -high knees -butt kicks -carioca (and back) - duck walk -inchworms -spiderman Skill: Practice movements in WODMetconMetcon (AMRAP - Rounds and Reps)20 minute AMRAP 4 Burpee Box Overs 24/20 8 Goblet Squats 53/35 12 Lateral Touches*complete full round…

15.4

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CrossFit TFA - CrossFitInspiration "Jump, and you will find out how to unfold your wings as you fall." -Ray BradburyWarm-upWarm-up (No Measure)I. Dynamic II. HSPU progression (7 minutes to practice) -pike -box hspu -wall negatives -hspu III. 7 minutes to build to a heavy Clean *does not need to be…

Wild Dog

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CrossFit TFA - CrossFitInspiration "We make a living by what we get, but we make a life by what we give." -Winston ChurchillWarm-upWarm-up (No Measure)I. Dynamic II. 3 Rounds 5 Wall Squats 8-10 Pushups 3 Box Jumps (progressing) III. begin warming up Back SquatsWeightliftingMetcon (Weight)3 Rounds 8 Back Squat (2111…

Hollow Annie

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CrossFit TFA - CrossFitInspiration "There are no traffic jams along the extra mile." -Roger StaubachWarm-upWarm-up (No Measure)I. Dynamic II. Tabata Intervals (8 alternating rounds) Plank Double Unders/Single Unders III. 2 Rounds 10 Passthroughs 10 Band Pull Aparts 5 KipsSkillFIT: Metcon (4 Rounds for reps)4x5 Strict Pullups*10 minute cap. Rest as…

Toymaker

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CrossFit TFA - CrossFitWarm-upGeneral Warmup (No Measure)1 length -punt kicks -foot grabs -high knees -butt kicks -carioca (and back) - duck walk -inchworms -spiderman Skill: Practice movements in WODMetconMetcon (AMRAP - Reps)In teams of 2, alternate 1 minute rounds for max reps of: (4 cycles total) Calorie Row Pushups Wallballs…