Category Archives: CrossFit

Warm up: 20 Jumping Jacks / Split Jerk Work 1 . For 5 Sets: 2 Split Jerks (increase weight as you go, end heavier than last week) 1 Minute of Double Unders or Double Under Practice 2 . As Many Reps as Possible in 16 Minutes: Devil Press + Box Step Over holding dumbbells CalorieContinue reading “WOD Tuesday October 27th”

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Front Squats 1 . For 5 Sets: 3 Front squats (increase weight as you go) Right # of Toes to Rings 2 Minutes on Bike 2 . For Time: 20, 15, 10, 5,Continue reading “WOD Monday October 26th”

Warm up: 1 Minute on Bike / 10 Walking Lunges / 10 Sit ups / 10 Push ups / 30 Second Handstand Hold 1 . For 5 Sets: 10 Step ups holding weight (5 per leg) Right # of Strict Handstand Push ups 2 . For Time: 10, 9, 8, 7, 6, 5, 4, 3,Continue reading “WOD Friday October 23rd”

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Inch Worms / Empty Bar Complex Work 1 . Every 2:00 for 8 Sets: The Havocomplex Clean: (Increase weight as you go) 1 Clean + 1 Front squat + 2 Jerks 2 . For Time: 100 Calories on the Bike or the Ski *EveryContinue reading “WOD Thursday October 22nd”

Warm up: 1 Minute on Bike / 10 Ring Rows / 10 Jumping Lunges 20 Rounds For Time: 100 Meter Run Right # of Muscle ups or Chest to Bar pull ups 4 Box Jump Overs

Warm up: 20 Jumping Jacks / Split Jerk Work 1 . For 5 Sets: 3 Split Jerks (increase weight as you go, end heavier than last week) 1 Minute of Double Unders or Double Under Practice 2 . For Time: 100 Sit ups 500 Meter Row 25 Thrusters 500 Meter Row 100 Sit ups

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Front Squats 1 . For 5 Sets: 4 Front squats (increase weight as you go) Right # of Toes to Rings 2 Minutes on Bike 2 . As Many Reps as Possible inContinue reading “WOD Monday October 19th”

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Sit ups / 10 Good Mornings 1 . For 5 Sets: 1 Deadlifts (increase weight as you go) Right # of GHD Sit ups with Med Ball 2 . For Time: 20 Wall Walks 1 Mile Bike

Warm up: 200 Meter Jog / PVC Pull Throughs / Empty Bar Complex Work 1 . Every 2:00 for 8 Sets: The Havocomplex Snatch: (Increase weight as you go) 1 Power Snatch + 1 Hang Snatch + 1 Heaving Snatch Balance 2 . As Many Rounds as Possible in 12 Minutes: 100 Meter Row 20Continue reading “WOD Thursday October 15th”

Warm up: 1 Minute on Bike / 1 Min Plank / Empty Bar Clean and Jerk Work For Time: 10 Clean and Jerks (Power Clean or Full Clean, you choose) 80 Mountain Climbers 8 Clean and Jerks (add weight) 60 Sit ups 6 Clean and Jerks (add weight) 40 Box Step Overs 4 Clean andContinue reading “WOD Wednesday October 14th”