Category Archives: CrossFit

Warm up: 500 meter row, good mornings, glute ham raise, sit ups 1 . 5 Sets of: 4 Deadlifts 10-12 Glute ham sit ups 2 . Every Minute on the Minute for 15 Minutes: 1st Minute: Right # of push ups 2nd Minute: 2 Hang Cleans 3rd Minute: Calorie Bike

1 . Find a Max : Havoc Snatch Complex (power snatch, hang snatch, heaving snatch balance) 2 . For Time: 2000 Meter Row 20 Overhead Squats 20 Bar Facing Burpees

Warm up: Stretch/Empty Bar Work, Get your Power Clean station Ready For Time: 50 Walking Lunges 5 Power Cleans 40 Box Jump overs 4 Power Cleans 30 Handstand Push ups 3 Power Cleans 20 Pistols 2 Power Cleans 10 Muscle ups 1 Power Clean 10 Muscle ups 2 Power Cleans 20 Pistols 3 Power Cleans 30Continue reading “WOD Wednesday November 17th”

Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 3 Reps: Bench Press Row or Bike 2 Min Between Each Set 2 . 2 Rounds For Time: 25 Wallballs 50 Double Unders 25 Sit ups 50 Double unders

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches 1 . 2 Sets of 10 Reps: Front Squat 3 Sets of 5 Reps: Front Squat *increase weight each set 2 . For Time: 400 Meter Run 40 Pull ups 200 Meter Run 20 Pull ups

In Teams of 2 or 3: 500 Ft Bear Crawl 50 Calorie Row 50 Kettlebell Swings 50 Goblet Squats 50 Ring Rows 50 Goblet Squats 50 Kettlebell Swings 50 Calorie Row 500 Ft Bear Crawl

Warm up: 500 meter row, good mornings, glute ham raise, sit ups 1 . 5 Sets of: 5 Deadlifts 10-12 Glute ham sit ups 2 . Every Minute on the Minute for 15 Minutes: 1st Minute: Right # of Double Unders 2nd Minute: 3 Push Press 3rd Minute: Calorie Bike

Warm up: 500 Meter Row, air squats, sit ups “Liam“ For time:Run 800 meters with a 45-lb. plate100 toes-to-bars155-lb. front squats, 50 reps15-ft. rope climbs, 10 ascentsRun 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. U.S. Army Sgt. 1st Class LiamContinue reading “WOD Thursday November 11th”

Warm up: 1000 Meter Row, Empty Bar Snatch Work 20 Rounds For Time: 1 Snatch 2 Burpee Muscle up 3 Handstand Push ups 4 Pistols

It’s ROWVEMBER!! Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 4 Reps: Bench Press Row or Bike 2 Min Between Each Set 2 . As Many Rounds As Possible in 8 Minutes: 20 Double Unders 20 Kettlebell Swings 20 Mountain Climbers