Category Archives: CrossFit

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / 10 Empty Bar Power Cleans 1 . Every 2 Minutes for 10 Rounds: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Power Clean (Wave Loading, Ex: 1st 5 reps at 95 -add weight to a single, thenContinue reading “WOD Thursday April 2nd”

Warm up: 200 Meter Run / 10 Ring Rows / 10 Sit ups / Empty Bar Snatch Warm up As Many Rounds as Possible in 30 Minutes: Snatch (start at 1 Rep and increase by 1 rep each round) 2 Wall Walks 6 Pull ups 12 / 9 Calorie Bike

Warm up: 20 Mountain Climbers / 10 Inch Worms / 10 Back Extensions / 10 Sit ups / 10 Bench Push ups 1 . Every 2 Minutes for 10 Sets: 3 Bench Press *Increase weight as you go 8-15 Push ups 2 . For Time: 50 Box Step Overs 40 Double Unders 30 Box JumpContinue reading “WOD Tuesday March 31st”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats / 10 Behind the Neck Press / 10 Empty Bar Overhead Squats 1 . For 5 Sets: 5 Overhead Squats 20 American Kettlebell Swings 2 . For Time: 200 Air Squats 800 Meter Run *Break up howeverContinue reading “WOD Monday March 30th”

Warm up: 200 Meter Run / 10 Inch Worms / 10 Good Mornings / 10 Sit ups / 10 Push ups 1 . For 5 Sets: 4 Deadlifts Right # of Handstand Push ups 2 . For Time: 50 Hang Power Cleans 50 Reverse Burpees

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / 10 Empty Bar Snatches 1 . Every 2 Minutes for 10 Rounds: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Full Snatch (Wave Loading, Ex: 1st 5 reps at 95 -add weight to a single, then 2ndContinue reading “WOD Thursday March 26th”

Warm up: 200 Meter Run / 10 Ring Rows / 10 Sit ups / 10 Empty Bar Back Squats Every Minute on the Minute for 36: 1st Minute: Calorie Row 2nd Minute: 2 Back Squats 3rd Minute: Rope Climb 4th Minute: Calorie Bike

Warm up: 20 Mountain Climbers / 10 Inch Worms / 10 Back Extensions / 10 Sit ups / 10 Bench Push ups 1 . Every 2 Minutes for 10 Sets: 2 Bench Press *Increase weight as you go 8-15 Push ups 2 . For Time: 2, 4, 6, 8, 10, 12, 10, 8, 6, 4,Continue reading “WOD Tuesday March 24th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats / 10 Empty Bar Front Squats 1 . For 5 Sets: 1 Front Squat *Increase weight as you go Right # of Ab Wheel Roll outs 2 . 3 Rounds for Time: 15 Overhead Squats 300 MeterContinue reading “WOD Monday March 23rd”

Warm up: 200 Meter Run / 10 Inch Worms / 10 Good Mornings / 10 Sit ups 1 . For 5 Sets: 5 Deadlifts Right # of Handstand Push ups 2 . For Time: 15, 10, 5, 10, 15 Calorie Bike Wallballs Hang Power Clean