Workout of the Day

CrossFit on the Plains – CrossFit Metcon Row Pyramid (Open and Performance) (Time) Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters Rest 1 minute between efforts. Set-up: Select Workout>Intervals Variable>Set Distance and rest for each interval> No More Intervals

CrossFit on the Plains – CrossFit Metcon Kettle Bell Swings – Box Jumps – Burpees (Time) 10-9-8-7-6-5-4-3-2-1 reps of: Kettle Bell Swings, 70/44 pounds Box Jumps, 30/24 inch Burpee + Lateral Jump over parallette Scale 1 9-8-7-6-5-4-3-2-1 reps Scale 2 8-7-6-5-4-3-2-1 reps

CrossFit on the Plains – CrossFit Metcon Front Squat, Rope Climb (Time) For time: 135 pound Front squat, 10 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 9 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 8 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 7 […]

CrossFit on the Plains – CrossFit Metcon Cloud Nine (AMRAP – Rounds and Reps) AMRAP 9: 30/24 Calorie Row 30 Hand Release Push-ups 30 Alternating Dumbbell Snatches (50/35)

CrossFit on the Plains – CrossFit Metcon Toe Drag (Fitness) (Time) Teams of 3 AMRAP 25: 3,000/2,400 Meter Row Buy-In Directly into… 50 Toes to Bar 50 Burpees 50 Thrusters (75/55) 50 Toes to Bar 50 Burpees 50 Thrusters (95/65) 50 Toes to Bar 50 Burpees 50 Thrusters (115/80) Toe Drag (Open and Performance) (Time) […]

CrossFit on the Plains – CrossFit Metcon This workout is for athletes not competing in the CF Open Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Metcon Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time) 21 deadlifts 135/95 lb 21 hand-release push-ups 15 deadlifts 135/95 lb 15 hand-release push-ups 9 deadlifts 135/95 lb 9 […]