Category Archives: CrossFit

WOD Wednesday October 10th

Warm up: Shuttle, Skip, Back pedal, Karaoke, etc For time: 200 Meter Run 10 Wollymockers 300 Meter Row 10 Burpee box jump overs 400 Meter Run 10 High ass wallballs (try to throw the med ball over the 12′ rig or at least way higher than you usually do) 500 Meter Row 10 Strict pullup +Continue reading “WOD Wednesday October 10th”

WOD Monday October 8th

Warm up:  2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every minute on the minute for 21 minutes: First 10 minutes: Odds: Front squats x 2 reps Evens: One power clean and jerk Rest one minute and addContinue reading “WOD Monday October 8th”

WOD Friday October 5th

Warm up: Some pushin’ and pullin’ Bench press:  3 x 12 reps 2. Every 90 seconds for 6 sets: Hang power clean + Push press + jerk + jerk 3. 8 Rounds for time of: 8 Pushups 12 Air squats Cash out with a 200 meter run

WOD Thursday October 4th

Warm up: 400 meter run / x walk x 10 steps each direction / 15 sit ups  4 sets of: Weighted lunges x 6 each leg Super set with Banded step ups x 8 each leg 2. 3 Rounds for time of: 20 Kettlebell swings @ heavy 15 GHD sit ups    

WOD Wednesday October 3rd

Warm up: walking lung + twist in bottom L and R x 8 steps each / Heaving snatch balance x 8 / Hang power snatch + ohs x 8 Every 2 minutes for 32 minutes: Rounds 1 – 4: 2 Power snatches + 5 Muscle ups + 5 Kneeling squat jumps Rounds 5 – 8:Continue reading “WOD Wednesday October 3rd”

WOD Tuesday October 2nd

Warm up: 100′ high skip / 100′ side shuffle / 100′ back pedal / 100′ butt kickers / 100′ high knees Wall mobility x 10 minutes 2. For time: 50 Burpees 50 Pullups 50 Goblet squats @ 1.5 / 1 pood *The workout starts with 40 double unders. Every 2 minutes stop and do 40Continue reading “WOD Tuesday October 2nd”

WOD Monday October 1st

Warm up: 2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Front Squat: 30 Minutes to find a 1 rep max 2. For time: 30 Calories on a thing 15 Power clean and jerks @ bodyweight 30 more caloriesContinue reading “WOD Monday October 1st”

HERO WOD Saturday September 29th

See you guys at 9:30 a.m.!! “Shaun” In teams of two, for time: 200 Goblet squats 150 Sit ups 100 Push ups The workout begins with a 200 meter run (both partners run together) Upon return from the run you begin the goblet squats, partners will go back and forth as they see fit toContinue reading “HERO WOD Saturday September 29th”