Category Archives: CrossFit

Warm up: banded good mornings, sit ups, mountain climbers 1 . 5 Sets Not For Time: 5-10 Weighted Push ups 5-10 Weighted GHD sit ups 2 . For Time: 1 Mile Run 25 Pull ups 50 Empty Bar Overhead Squats 25 Pull ups 1 Mile Run

Teams of 3 or 4 For Time: 300 Kettlebell Swings 200 Ring Rows 100 Box Jump Overs 600 Meter Run *Run Together* 100 Box Step Overs 200 Kettlebell High Pulls 300 Double Unders

Warm up: 2 minutes on a thing, 100′ high skip / 100′ back pedal / 100′ karaoke / 100′ side shuffle 1 . For Time: Run 1 Mile 2 . For Time: 50 Pull ups 50 Ball Slams 50 Calorie Row 50 Glute Ham Sit ups (go to straight if these hurt your back)

Warm up: clean and Jerk Drills 1 . Every 30 seconds for 5 minutes: 1 Hang Full Clean *same weight, not heavy, focus on speed under bar Every minute for 10 minutes: 1 Full Clean *Increase weight when you feel good 2 . For Time: 30, 20, 10, 5 Thrusters @ not heavy Box JumpsContinue reading “WOD Thursday April 29th”

Warm up: Empty bar work, back extensions, ring rows 20 Rounds for Time: 2 Muscle ups 2 Hang Power Snatch 2 Overhead Squats 6 Burpees over Bar

Warm up: sit ups, empty bar bench 1 . Bench Press: 5 sets of 3 reps Increase weight as you go 2 . As many rounds as possible in 14 minutes: 28 Double Unders 28 Push ups 28 Bench Sit ups

The 20 rep CrossFit total: Find you 20 rep max for these 3 movements: Back squat Strict press Deadlift The rules are as follows: Squat: Every rep must dip below parallel ( below parallel means the crease in the hip dipping below the height of the patella) and end at full extension of the hips. You canContinue reading “WOD Monday April 26th”

In Teams of 2 For Time: 100 Wallballs 100 Push ups 100 Ball Slams 100 Air Squats 100 Medicine Ball Sit ups

Warm up: handstand holds, back extensions, good mornings 1 . 3 Rounds Not For Time: 8 Deadlifts (increase weight each set if you like) Handstand Walk @ the right number of feet 2 . 8 Rounds For Time: 2 Deadlifts 2 Hang Cleans 2 Lunges 200 Meter Run