Category Archives: CrossFit

Warm up: 1 Minute on Bike / 10 Good Mornings / 20 Mountain Climbers / Empty Bar Squats For Time: 4 Overhead Squats 20 Burpees 8 Front Squats (Add Weight) 40 Sit ups 12 Back Squat Squats (Add Weight) 60 Double Unders 1 Mile Run 60 Double Unders 12 Back Squats 40 Sit ups 8Continue reading “WOD Monday December 22nd”

Warm up: 200 Meter Jog / 10 Air Squats / 10 Sit ups / 10 Lunges / 10 Knees to Elbows 1 . For 10 Sets: Right # of Toes to Bar 4 Weighted Step Ups Per Leg (Holding Dumbbells or Kettlebells) 4 Pistols Per Leg 3 . For Time: 15 Deadlifts 10 Box Jump OversContinue reading “WOD Friday December 19th”

Warm up: 1 Minute on Bike / 10 Kang Squats / Empty Bar Work 1 . 30 Minutes to find a Weightlifting Total: Snatch Clean and Jerk 2 . As many reps as possible in 5 Minutes: Bar Facing Burpees

Warm up: 20 Jumping Jacks / 10 Air Squats / 10 Push Press / 10 Ring Rows Every Minute on the Minute for 40 Minutes: 1st Minute: Calorie Bike 2nd Minute: Rope Climbs 3rd Minute: Empty Bar Thrusters 4th Minute: Muscle ups *Think 30 seconds of work, 30 seconds of rest

Warm up: 200 Meter Jog / 10 Burpees / 5 Empty Bar Push Press / 5 Empty Bar Jerks 1 . For 4 Sets: 2 Push Press + 3 Jerks 300 Meter Row 2 . For Time: 10 Reverse Burpees 20 Wall Balls 30 Sit ups 40 Lunges 50 Ft Handstand Walk or 25 HandstandContinue reading “WOD Tuesday December 16th”

Warm up: 1 Minute on Bike / 20 Air Squats / 20 Sit up / 10 Back Extensions 1 . For 8 Sets: 1 Front Squat (Increase Weight as you go) 2 . 3 Rounds for Time: 200 Meter Run 15 Hang Power Cleans 100 Meter Run 5 Burpee Pull ups

Warm up: 200 Meter Jog / 10 Air Squats / 10 Sit ups / 10 Lunges / 10 Knees to Elbows 1 . For 10 Sets: Right # of Toes to Bar 4 Weighted Step Ups Per Leg (Holding Dumbbells or Kettlebells) 4 Pistols Per Leg 3 . For Time: 50/40 Calorie Bike 25 Power CleansContinue reading “WOD Friday December 12th”

Warm up: 1 Minute on Bike / 10 Kang Squats / Empty Bar Complex Work 1 . Find a Max in 15 Minutes: 1 Power Snatch + 1 Snatch + 1 Overhead Squat 2 . As Many Rounds as Possible in 12 Minutes: *Increase by one rep each round Single Arm Dumbbell Hang Clean +Continue reading “WOD Thursday December 11th”

Warm up: 20 Jumping Jacks / 50 Ft High Skips / 50 Ft Inch Worm 16 Rounds For Time: 200 Meter Run 2 Wollymockers

Warm up: 200 Meter Jog / 10 Burpees / 5 Empty Bar Push Press / 5 Empty Bar Jerks 1 . For 4 Sets: 2 Push Press + 3 Jerks 400 Meter Row 2 . For Time: 40 Pull ups 20 Deadlifts 30 Box Jump Overs 15 Deadlifts 20 Handstand Push ups 10 Deadlifts