Category Archives: CrossFit

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Clean and Jerks 1 . Every 30 seconds for 10 Rounds: 1 Hang Full Clean (Stay at same weight, warm up weight) 2 . Every 1:30 for 5 Rounds: 1 Full Clean 1 Full Clean and JerkContinue reading “WOD Thursday May 21st”

Warm up: 200 Meter Jog / 10 Ring Rows / 10 Burpees / 10 Air Squats / 10 Sit ups As Many Rounds as possible in 32 Minutes: 1 Mile Bike 2 Rope Climbs 10 Devil Press 20 Push ups

Warm up: 100 Ft Bear Crawl / 10 Push ups / 10 Sit ups / 10 Ring Rows / 10 Empty Bar Push Press 1 . Every Minute on the Minute for 16 Minutes: 1st Minute: 3 Push Press 2nd Minute: Calorie Row 2 . For Time: 40 Hang Power Cleans 30 GHD Sit upsContinue reading “WOD Tuesday May 19th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats / 10 Inch Worms / 10 Push ups 1 . For 6 Sets: 3, 3, 3, 1, 1, 1 Back Squat (Increase weight as you go) * Right # of Handstand Push ups after Each Set 2Continue reading “WOD Monday May 18th”

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Kang Squats 1 . For 4 Sets: 3 Anderson Squats 6 Deadlifts 2 . For Time: 100 Pull ups 200 Double Unders 300 Air Squats *Break up however you like

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Clean and Jerks 1 . Every 30 seconds for 10 Rounds: 1 Hang Full Clean (Stay at same weight, warm up weight) 2 . Every 1:30 for 10 Rounds: 1 Hang Full Clean 1 Full Clean andContinue reading “WOD Thursday May 14th”

Warm up: 200 Meter Jog / 10 Ring Rows / 20 Mountain Climbers / 10 Good Mornings Every Minute on the Minute for 35 Minutes: 1st Minute: Muscle ups 2nd Minute: 100 Meter Run 3rd Minute: 2 Deadlifts 4th Minute: 100 Meter Run 5th Minute: Sit ups with Press at top (Use a plate)

Warm up: 100 Ft Bear Crawl / 5 Tuck Jumps / 10 Sit ups / 10 Bench Push ups 1 . For 4 Sets: 6 Seated Strict Press 6 Kneeling Squat Jumps 12 Calorie Row (Working on technique not speed) 2 . As Many Reps as Possible in 10 Minutes: Alternating Dumbbell Snatches Burpee OverContinue reading “WOD Tuesday May 12th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats / 10 Inch Worms / 10 Push ups 1 . For 6 Sets: 4, 4, 4, 2, 2, 2 Back Squat (Increase weight as you go) * Right # of Handstand Push ups after Each Set 2Continue reading “WOD Monday May 11th”

Warm up: 20 Jumping Jacks / 10 Air Squats / 20 Mountain Climbers / 10 Jumping Lunges 1 . For 4 Sets: 10-20 GHD Sit ups 10 Bulgarian Split Squats Per Leg 5 Barbell Lunges Per Leg 2 . Every Minute on the Minute for 15 Minutes: 1st Minute: Dumbbell Snatches 2nd Minute: Burpee Bangers 3rdContinue reading “WOD Friday May 8th”