Category Archives: CrossFit

Warm up: handstand hold, push ups, ring rows, air squats “Mary” As many rounds as possible in 20 minutes of: 5 Handstand pushups 10 Pistols 15 Pullups Rest 5 Minutes, Then: 800 Meter Run 8 Minutes to Find a Max Clean and Jerk

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 2 Strict Press + 5 Second Overhead hold on 3rd rep (increase weight each set) 10 Russian Twists on Glute ham developer (double count) 2 . For Time: 50 Double Kettlebell overhead press (strict, push or jerk) 50 Ft DoubleContinue reading “WOD Tuesday September 14th”

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . 5 Sets of 4 Reps: Overhead Squat 1 Minute of Double Unders or Double Under Practice Between each set 2 . 6 Rounds For Time: 1 Legless Rope Climb 10 Calorie Bike 10 Back Squats @ not heavy

Warm up: good mornings, glute ham raise, sit ups, hip stretches 1 . 5 Sets of 4 Reps: Deadlift 2 . 3 Rounds For Time: 400 Meter Row 20 Shoulder to Overhead 10 Toes to Bar

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. Work on Speed Under Bar. 2 . Every Minute on The Minute For 10 Minutes: 1 Full Snatch * Increase weight with good reps.Continue reading “WOD Thursday September 9th”

Warm up: 2 minutes on a bike, ring rows, air squats, push ups 20 Rounds For Time: 2 Front Squats 4 Burpees over bar 2 Handstand Push ups 4 Pistols

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 3 Strict Press + 5 Second Overhead hold on 3rd rep (increase weight each set) 10 Russian Twists on Glute ham developer (double count) 2 . For Time: 100 Double Unders 50 Pull ups 25 Power Cleans

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . 5 Sets of 5 Reps: Overhead Squat 2 . 3 Rounds of The Following: 1 Minute of: Sandbag Hold 1 Minute of: Sledge Hammer Strikes on a Tire 1 Minute of: Farmers Carry w/ Kettlebells 1 Minute of: WallContinue reading “WOD Monday September 6th”