Workout of the Day

CrossFit on the Plains – CrossFit Metcon Meter Maid (Fitness) (Time) For Time: 200 Meter Run 27 Wallballs (14/10) 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs (14/10) 21 Box Jumps (24/20) 200 Meter Run 15 Wallballs (14/10) 15 Box Jumps (24/20) 200 Meter Run 9 Wallballs (14/10) 9 Box Jumps (24/20) 200 Meter […]

CrossFit on the Plains – CrossFit Weightlifting Deadlift (5 sets of 5 reps at 75% of 1 Rep Max) Metcon Detention (Fitness) (AMRAP – Rounds and Reps) AMRAP 12: 6 Dumbbell Strict Press (35/25) 9 Deadlifts (155/105) 60 Single Unders Detention (Performance) (AMRAP – Rounds and Reps) AMRAP 12: 6 Dumbbell Strict Press (50/35) 9 […]

CrossFit on the Plains – CrossFit Metcon Barbells should be at a weight that you are capable of completing each set unbroken when fresh. With four minutes of rest between each AMRAP, the intensity is meant to be high on these. Going lighter may allow athletes to push the pedal a little harder during these […]

CrossFit on the Plains – CrossFit Warm-up Coaches choice before the progressions (No Measure) Hang Clean Progression Jerk progression Clean (and Jerk) progression from the floor @50% *those doing Isabel do the snatch version of these progressions Weightlifting Perform the following sets of clean and jeks if you are doing “Grace”, or snatches if you […]

CrossFit on the Plains – CrossFit Metcon Teams will run together with a single Wreck Bag, alternating as they see fit. All athletes must make it inside to the rope before beginning the rope climbs. Athletes should choose a weight on the barbell that they are capable of cycling 12+ repetitions when fresh. It is […]

CrossFit on the Plains – CrossFit Metcon Power Trip (Fitness) (AMRAP – Rounds and Reps) AMRAP 15: 15 Power Snatches (65/45) 30 Wallballs (14/10) 120 Single Unders Po: Power Trip (Open and Performance) (AMRAP – Rounds and Reps) AMRAP 15: 15 Power Snatches (95/65) 30 Wallballs (20/14) 60 Double Unders