Select Page

CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today’s EMOM we’ll perform some strength work for the back, biceps, triceps, and core. All intervals should doable so make sure your scaling is on point.

– GOAT WOD: We’ll then perform a 12-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence.


(3:00 – 15:00)

Coaches Choice of a fun game. Get creative! There are a number of different games you can choose from but the objective is to get people moving and laughing. This should take the entire 7 minutes.



– Ring or Bar Dips

– OH KB Carry

– Strict Pull-ups


Metcon (Weight)

EMOM 12:

Minute 1: Double KB OH Carry x 100 Ft.

Minute 2: 12/8 Ring or Bar Dips

– Band Assisted OR Box Dips

Minute 3: 10/6 Strict Pull-ups

– Band Assisted OR Ring Rows w. a slight pause x 10-12.
Record Weight on KB OH Carries


Metcon (No Measure)


EMOM 12:

ODD MINUTES: GOAT #1 x 30-40s of Work

EVEN MINUTES: GOAT #2 x 30-40s of Work

*Score = Your goal for this year’s CF Open

Extra Credit

DB Pull-overs: 4 x 10. Rest 60s.