Knowledge Is Power.

Learning Resources

Max Effort Upper/ Short WOD (8-15)

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Strength Work Within 30 minutes find: Strict HSPU (Max Reps across 4 sets) Strict Toes-To-Bar (Max Reps across 4 sets) Push-ups (Max Reps across 4 sets) Inverted Bar Body Rows (Max Reps across 4 sets) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups […]
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04/23/2018

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Thruster (1 RM) Sumo Deadlift (1 RM) Metcon Metcon (3 Rounds for reps) 3 Rounds: 1 min broad jump 1 min Overhead Lunge (45/25) 1 min sled push 1 min lateral ball slam ( 20/14) 1 min rest
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Lower Body Max Effort Day / WOD

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Thruster (1RM) Sumo Deadlift (1RM) Metcon Lower Body Power Circuit 1 (AMRAP – Reps) 3 Rounds of: 1 Min of Broad Jumps 1 Min Overhead Lunges (45/25) 1 Min Sled Push 1 Min of Lateral Ball Slam (20/14) 1 Min of RestFor larger classes, have everyone […]
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Dynamic Effort Upper/ Short WOD (8-15)

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Strength Work Strict Press (4 reps @75% 1RM) E2MOM- 5 Bench Press (E2MOM-5) 4 reps @75% 1RM Barbell Row (EMOM-5) 6 reps every minute with moderate weight Metcon 10 min. Metcon (AMRAP – Rounds and Reps) 8 Power Clean (155/115) 3 Muscle Ups (6 Pullups/ 6 Dips […]
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Dynamic Effort Lower/ Short WOD (8-15)

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Overhead Squat (E2MOM- 5) 4 reps @75% 1RM Conventional Deadlift (4 reps @75% 1RM) E2MOM- 5 Barbell Hip Thrusters (10 reps each min) EMOM-3 Metcon 15 min. cap Metcon (Time) 8 x 100 meter running sprints (resting 1 min between each set)
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Skills/ GPP/ Longer WOD (20-40)

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Skills 20 minutes of practice: Handstands Rope Climb GPP WOD 20 min. Metcon (AMRAP – Rounds and Reps) 20 KB Racked Lateral Bar Step Overs with bar set at max. hip flexion (53/35) 10 Single Leg Deadlifts Each Side (53/35) 10 Renegade Rows Each Side (53/35) 10 […]
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Max Effort Upper/ Short WOD

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit (8-15) Strength Work Within 30 minutes find: Push Jerk (1RM) Weighted Pull-up (1RM) Weighted Dip Metcon 12 min. cap Metcon (Time) 21-15- 9 Thrusters (95/65) Calorie Row
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Max Effort Lower/Short WOD

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit (8-15) Strength Work 30 min cap Front Squat (1RM) Suitcase Deadlift (5 RM each side) Metcon 20 min. cap Nancy (Time) 5RFT: 400 meter Run 15 Overhead Squat (95/65)
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Partner/ Team WOD Longer (20-40 Min)

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Metcon Teams of 2 for 3 rounds of: Metcon (AMRAP – Reps) 3 Rounds of Interval Chipper: KB Swings (53/35) Pushups Box Jump Overs Pullups Wall Balls (20/14) Partner works 1 minute Partner rests 1 minute. Each person completes first line, then rests while partner completes same […]
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