Category Archives: CrossFit

Warm up: empty bar snatch Work 1 . Every minute on the minute for 10 Minutes: 1 Snatch *use some weight across all reps 2 . Every minute on the minute for 10 Minutes: 1 Snatch *increase weight as you go 3 . As Many Rounds As Possible in 12 Minutes: 3 Handstand Push ups 6Continue reading “WOD Thursday January 20th”

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . 5 sets of 3 reps push press Bike for 1 minute between sets 2 . For Time: 20 Front Squats 20 Burpees over bar 20 Hang Clean and Jerks 20 Burpees over the bar 20 Front Squats

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, handstand hold, pvc pull throughs, wrist Stretches 1 . 2 Sets of 2 Reps: Overhead Squat 3 Sets of 1 Rep: Overhead Squat *increase weight each set 2 . 3 Rounds For Time: 16 Pull ups 8 Box Jumps 4 Hang Snatches

Warm up: empty bar snatch Work 1 . Every minute on the minute for 10 Minutes: 1 Snatch *use some weight across all reps 2 . Every minute on the minute for 10 Minutes: 1 Snatch *increase weight as you go 3 . For Time: 200 kettlebell swings *Every time you put it down do 20Continue reading “WOD Thursday January 13th”

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . 5 sets of 4 reps push press Bike for 1 minute between sets 2 . As Many Rounds As Possible in 12 minutes: 6 Hang Snatches 6 Burpees over the bar 6 Toes to Bar

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, handstand hold, pvc pull throughs, wrist Stretches 1 . 2 Sets of 4 Reps: Overhead Squat 3 Sets of 2 Rep: Overhead Squat *increase weight each set 2 . For Time: 3 Rope Climbs 20 Thrusters 3 Rope Climbs 600 Meter Run