Category Archives: CrossFit

Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 2 Reps: Bench Press Row or Bike 2 Min Between Each Set 2 . For Time: 10 Snatches 20 Box Jump Overs 10 Snatches 20 Box Jump Overs 10 Snatches

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches 1 . 2 Sets of 8 Reps: Front Squat 3 Sets of 4 Reps: Front Squat *increase weight each set 2 . “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings @ 1.5Continue reading “WOD Monday November 22nd”

In Teams or 2: 10 Minutes to Find: Max Clean and Jerk (combined weight) 15 Minute AMRAP: 30 Goblet Squats 30 Kettlebell Swings 30 Box Step Overs 10 Minutes to Find: Max Clean and Jerk (combined weight)

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