Category Archives: CrossFit

Warm up: 10 Duck Walk Steps, 15 Air Squats, 10 Push ups, 5 Jumping Pull ups Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups *20 Minute Time Cap* VARIATIONS Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups WomenContinue reading “WOD Friday March 21st”

Warm up: 10 Push ups, 10 Inch Worm Steps, 30 Second Plank, 50 Ft Bear Crawl 1. Every 3 minutes for 5 Sets: 4 Bench Press + Right # Strict or Weighted Pull ups 2. For Time: 2000 Meter Row 100 Double Unders 50 Burpees

Warm up: Hip Stretches, 10 Back Extensions, 10 Good Mornings 30 Rounds for Time: 1 Deadlift 2 Handstand Push ups 3 Box Jumps overs 4 Wallballs

Warm up: PVC pull throughs, Wrist Stretches, Empty Bar Work 1. Every minute for 12 sets: 1 Snatch Every minute for 12 sets: 1 Clean and Jerk 2. For Time: 15 Muscle ups 15 Thrusters

Warm up: 10 Hip Bridges, 1 Minute in bottom of Squat, 10 Kang Squats, 10 Lunges 1. Every 2:00 minutes for 3 sets: 3 Overhead Squats Every 2:00 minutes for 3 Sets: 3 Front Squats Every 2:00 minutes for 3 Sets: 3 Back Squats 2. 4 Rounds for Time: 10 Kettlebell Swings 20 Push ups 30Continue reading “WOD Monday March 18th”

SEE YOU GUYS AT 9:30 A.M.! “Roney” Four rounds for time of: 200 Meter Run 11 Thrusters @ 135 / 93 200 Meter Run 11 Push press @ 135 / 93 200 Meter Run 11 Bench press @ 135 / 93 Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, wasContinue reading “HERO WOD Saturday March 16th”

Warm up: 500 Meter Row, Empty bar snatch work Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatchContinue reading “WOD Friday March 15th”

Warm up: 10 Good Mornings, 20 Mountain Climbers, 30 Sec Handstand Hold 1.  Every 2 minutes for 5 sets: 4 Deadlifts + Right # of Handstand Push ups 2. 3 Rounds for Time: 500 Meter Run 25 Glute Ham Sit ups 50 Double Unders 25 Overhead Squats

Warm up: 10 Push ups, 10 Sit ups, 10 Pull ups 6 Rounds for Time: 24 Lunges 12 Push Press 6 Muscle ups Then directly into: 6 Rounds for Time: 12 Pistols 6 Power Cleans 3 Wall Climbs

Warm up: 200 Meter Row, Empty bar clean and jerk work 1. Every 2 minutes for 8 Sets: 1 Clean + 2 Jerks (Power or Full Clean) 2. For Time: 60 Burpees 50 Hang Power Clean 40 Box Jump Overs 30 Calorie Row 20 Hang Power Snatch 10 Burpee Box Jump Overs