Category Archives: CrossFit

Warm up: 200 Meter Run / 10 Air Squats / 10 Sit ups / 5 Cleans / 5 Thrusters Open Workout 26.3 For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weightContinue reading “WOD Friday March 13th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Empty Bar Cleans 1 . Every 2 Minutes for 10 Rounds: 1 Clean 100 Meter Run 2 . 3 Rounds for Time: 10 Deadlifts 15 Burpee Pull ups 30 Lateral Barbell Jumps

Warm up: 1 Minute on Bike / 10 Air Squats / 10 Sit ups / 10 Lunges / 10 Push ups For Time: 50 Calorie Bike 100 Kettlebell Swings 50 Sit ups 25 Calorie Bike 50 Sit ups 100 Kettlebell Swings 50 Calorie Bike

Warm up: 20 Jumping Jacks / 20 Mountain Climbers / 10 Sit ups / 10 Push ups 1 . Every 2 Minutes for 10 Rounds: 2 Push Jerks *Increase weight as you go 10/ 8 Calorie Bike 2 . As Many Rounds as Possible in 16 Minutes: 16 Double Unders 16 Mountain Climbers 16 PushContinue reading “WOD Tuesday March 10th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 10 Kang Squats 1 . For 5 Sets: 3 Front Squats *Increase weight as you go Right # of Ab Wheel Roll outs 2 . For Time: 1 Mile Run, Then: 50 Thrusters 50 Pull upsContinue reading “WOD Monday March 9th”

Warm up: 200 Meter Run / 10 lunges / 10 ring rows / 10 sit ups / 10 burpees Open Workout 26.2 For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatchesContinue reading “WOD Friday March 6th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Empty Bar Clean and Jerk Work 1 . Every 2 Minutes for 10 Rounds: 1 Snatch 100 Meter Run 2 . For Time: 30, 20, 10 Calorie Row Push up or HSPU Alternating Dumbbell Snatch

Warm up: 1 Minute on Bike / 10 Air Squats / 10 Sit ups / 10 Lunges / 10 Push ups As Many Rounds as Possible in 22 Minutes: 10 Thrusters 10 Glute Ham Sit ups 10 Box Jump Overs 10 Barbell Lunges 10 Burpees Over Bar

Warm up: 20 Jumping Jacks / 20 Mountain Climbers / 10 Sit ups / 10 Push ups 1 . Every 2 Minutes for 10 Rounds: 2 Push Press *Increase weight as you go 10/ 8 Calorie Bike 2 . 4 Rounds for Time: 12 Pull ups 6 Clean and Jerks

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 10 Kang Squats 1 . For 5 Sets: 4 Front Squats *Increase weight as you go Right # of Ab Wheel Roll outs 2 . For Time: 800 Meter Run 40 Wallballs 80 Double Unders