Category Archives: CrossFit

Warm up: For time: 10 to 1 or something else Your choice of barbell or other weighted implement movement 100 meter run / row / bike The goal is to be in the 20 -25 minute time domain for this. If you have access to a barbell and weights, try and go up in weightContinue reading “WOD Wednesday April 8th”

Warm up: Good mornings / Kang squats Tabata squats 2. Reverse Tabata squats 3. 2 Rounds of: 20 Thrusters 20 Reverse burpees

Warm up: 12 Toy soldiers / 12 Supermans Every minute on the minute for 18 minutes: 1. Swings x 30 seconds 2. Z press x 6 3. Jumping jacks x 45 seconds 2. For time: 800 meter run 2 minute handstand hold

Warm up: 400 meter run / 12 RDL’s For time: 4 Rounds of: 8 Cleans 12 Pushups 4 Rounds of: 8 Power clean and jerks 12 Lunges per leg

Warm up: 400 meter run / 30 sit ups every 45 seconds for 12 sets total: odds: Russian twists x 12 evens: V ups x 8 2. For time: Accumulate 2 minutes of each of the following movements ( or non movements ) Plank Hold a heavy thing Wall sit

Warm up: 400 meter run / single leg RDL’s x 12 per side 30 seconds on 60 seconds off for 6 sets: Pistols or Bulgarian split squats 2. 6 Rounds for time of: 12 Push presses 12 Burpees over a thing

I go you go: 5 Ground to over head Run with a thing x a distance 10 GTOH Run with the thing 15 GTOH Run 20 GTOH Run 25 GTOH Run 20 GTOH Run 15 GTOH Run 10 GTOH Run 5 GTOH Run

Warm up: 20 Cross body toe touch / 10 single leg RDL (empty) Super set x 3 Single leg rdl Good morning 2. Row: 3 sets of 8 to 20 reps 3. For time: 40 Jumping lunges 20 Burpees