Category Archives: CrossFit

Warm up: 1 Minute on Bike / 30 Seconds in the bottom of a squat / 10 Kang Squats / 10 Sit ups / 10 Empty Bar Back Squats 1 . 3 Sets of: 3 Pause Back Squats (Dead stop in Bottom) 2 . 3 Sets of: 5 Back Squats 2 . 2 Rounds ForContinue reading “WOD Monday May 19th”

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Banded Good Mornings / 10 Push ups / 10 Sit ups 1 . Superset for 5 Sets: 1 Turkish Get ups per Arm 5 Back Extensions + 5 Glute Ham Raise 2 . 5 Rounds for Time: 300 Meter Run 6 Muscle ups 9 PushContinue reading “WOD Friday May 16th”

Warm up: 20 Jumping Jacks / 10 Banded Good Mornings / 10 Sit ups / 10 Empty Bar Cleans 1 . For 10 Sets: 1 Clean + 1 Hang Clean 2 Seated Box Jumps 2 . For Time: 10 Devil Press 8 Wall Walks 8 Devil Press 60 Double Unders 6 Devil Press 4 WallContinue reading “WOD Thursday May 15th”

Warm up: 1 Minute on Bike / 10 Jumping Lunges / 10 Push Jerk / 10 Ring Rows / 10 Step Ups As Many Rounds as Possible in 35 Minutes: *Buy in: 1 Mile Run 3 Handstand Push ups 6 Front Squats 9 Reverse Burpees 12 Calorie Row

Warm up: 200 Meter Run / 30 Second Plank / 10 Burpees / 30 Second Handstand Hold / 10 Sit ups 1 . For 5 Sets: 3 Push Press + 5 Jerks *Increase weight as you go 2 . Every 2 Minutes for 6 Rounds: 1 Power Clean 12, 10, 8, 6, 4, 2 BupreesContinue reading “WOD Tuesday May 13th”

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Empty Bar Behind the Neck Jerks / 10 Empty Bar Overhead Squats 1 . Find a Max: Overhead Squat 2 . For Time: 100 Pull ups 100 Push ups 100 Pistols *Break up as needed

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Banded Good Mornings / 10 Push ups / 10 Sit ups 1 . Superset for 5 Sets: 2 Turkish Get ups per Arm 5 Back Extensions + 5 Glute Ham Raise 2 . For Time: 2 Rounds of: 3 Rope Climbs 15 Back Squats ImmediatelyContinue reading “WOD Friday May 9th”

Warm up: 20 Jumping Jacks / PVC Pull Throughs / 5 Behind the Neck Press / 5 Tuck Jumps / 5 Snatch High Pulls / 5 Hang Power Snatch / 5 Heaving Snatch Balance 1 . Find a Max for The Havocomplex Snatch: 1 Power Snatch + 1 Hang Snatch + 1 Heaving Snatch BalanceContinue reading “WOD Thursday May 8th”

Warm up: 1 Minute on Bike / 10 Jumping Lunges / 10 Push Jerk / 10 Ring Rows / 10 Step Ups Every Minute on the Minute for 32 Minutes: 1st Minute: 1 Clean and Jerk 2nd Minute: Pull ups 3rd Minute: 1 Clean and Jerk 4th Minute: Box Jump Overs

Warm up: 200 Meter Run / 30 Second Plank / 10 Burpees / 30 Second Handstand Hold / 10 Sit ups 1 . For 5 Sets: 3 Push Press + 5 Jerks *Increase weight as you go 2 . As Many Rounds as possible in 15 Minutes: 3 Thrusters 6 Burpees over the bar 12Continue reading “WOD Tuesday May 6th”