Category Archives: CrossFit

In teams of 2: I go you go for 10 Rounds Each: 100 Meter Run 1 Clean and Jerk Then I go you go for 5 Rounds Each: 10 Pull ups 20 Air Squats 30 Mountain Climbers

Warm up: good mornings, glute ham raise, sit ups, hip stretches 1 . Find a one rep max: Deadlift 2 . For Time: 40, 30, 20, 10 Wall balls Calories on a thing

Warm up: good mornings, air squats, wrist stretches, empty bar clean work 1 . Every 30 Seconds For 5 Minutes: 1 High Hang Full Clean 2 . Every Minute on Minute for 10 Minutes: 1 Full Clean * Increase weight with good reps 3 . As Many Rounds As Possible in 10 Minutes: 1 RopeContinue reading “WOD Thursday September 30th”

Warm up: back extensions, sit ups, bear crawls, ring rows “Yo mama so crazy” For time: 30 Snatches @ 115/ 83 21 Thrusters @ 115/ 83 21 Pullups 15 Thrusters @ 115/ 83 15 Pullups 9 Thrusters @ 115/ 83 9 Pullups 30 Clean and jerks @ 115/ 83

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 5 Reps: Push Press *10 Glute Ham Sit Ups between each set 2 . 3 Rounds For Time: 200 Meter Row 10 Burpee Box Jump Overs

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . 5 Sets of 2 Reps: Overhead Squat 1 Minute of Double Unders or Double Under Practice Between each set 2 . For Time: 20 Hang Power Cleans 20 Shoulder to Overhead 20 Back Squats 200 Meter Run 10 HangContinue reading “WOD Monday September 27th”

Warm up: good mornings, glute ham raise, sit ups, hip stretches 1 . 5 Sets of 2 Reps: Deadlift 2 . For Time: 50 Sit ups 40 Push ups 50 Sit ups 30 Ring Push ups 50 Sit ups 20 Clapping Push ups 50 Sit ups 10 Handstand Push ups

Warm up: pvc pull throughs, wrist stretches, empty bar snatch work 1 . Every 30 Seconds For 5 Minutes: (10 total reps) 1 Hang Full Snatch * Same weight whole time 2 . 15 Minutes to Find a Max Snatch 3 . As Many Rounds As Possible in 6 Minutes: 10 Pull ups 15 Wallballs

Warm up: 2 minutes on a rower, back extensions, sit ups, empty bar clean and jerk work 16 Rounds For Time: 1 Clean 1 Clean and jerk 4 Burpee Box Jump Overs 16 Double Unders