Category Archives: CrossFit

See you at 9:30 a.m. ! Warm up: 400 Meter Run, 10 Good Mornings, 10 Empty Bar Squats “ANDY” For Time: Wearing a 20 lb weight vest if you have it. 25 Thrusters @ 115 / 83 50 Box Jumps @ 24″ / 20″ 75 Deadlifts @ 115 / 83 1.5 Mile Run 75 Deadlifts @Continue reading “HERO WOD Saturday August 25th”

Warm up: 50 Ft Bear Crawl, 10 Glute Ham Raises, 50 Ft Crab Walk, 10 Sit ups 1. Every 90 seconds for 10 sets: 1 Jerk (Increase weight as you go, Split or Push Jerk is fine just stick to one the whole time) 2. Max reps in one set: Jerks (50% for your last successful single) 3. ForContinue reading “WOD Friday August 24th”

Warm up: 30 second Plank, 10 Lunges, 30 Sec Plank 1. Every 3 minutes for 4 sets: Right # of feet of Handstand Walk/ Handstand Push ups/ Handstand hold Right # of Lunges holding Dumbbells or Kettlebells either overhead or on shoulders *If you are doing The Tampa Bay Games use the correct Dumbbell weights 2. For Time:Continue reading “WOD Thursday August 23rd”

Warm up: 2 minutes of Jump Rope For Time: 4 Rounds: 1 Wall Climb 10 Calorie Row or Bike 2 Push Press 20 Medicine Ball Sit ups 3 Rounds of: 2 Bar Muscle ups 20 Wallballs 4 Power Snatches 40 Mountain Climbers 2 Rounds:  3 Rope Climbs 30 Air Squats Holding Medicine Ball 6 Push JerksContinue reading “WOD Wednesday August 22nd”

Warm up:  500 Meter Row or Bike, Empty Bar work: 10 Hang Muscle Clean + Press, 5 High Jumps land in Power Position, 10 Hang Power Clean & Jerks 1. Every minute for 10 sets: 1 Power Clean & Jerk (increase weight as you go) 2. 3 Rounds of: 30 Seconds: Max Reps of Power Clean &Continue reading “WOD Tuesday August 21st”

Warm up: 5 Per leg Supine and Prone Leg Swings, 30 Second Wall Sit, 10 Banded Good Mornings, 5 Empty Bar Back Squats with 3 sec pause in bottom of each 1. Every 3 minutes do a set of Back Squats: Set 1: 8 Reps at around 70% ish of your max Set 2: 6 Reps (addContinue reading “WOD Monday August 20th”

Warm up: 50 Ft Bear Crawl, 10 Back Extensions, 50 Ft Crab Walk, 10 Sit ups 1. Every 90 seconds for 10 sets: 1 Push Press (Increase weight as you go) 2. Max reps in one set: Push Press (50% for your last successful single) 3. 10 Rounds for Time: 2 Muscle ups 1 Cluster + ThrusterContinue reading “WOD Friday August 17th”

Warm up: 10 Jumping Pull ups, 10 Sit ups, 10 Push ups 1. Every 2 minutes for 4 sets: Right # L-Pull ups / Strict Pull ups Right # Ring Push up 2. For Time: 21, 15, 9 Toes to bar Sumo Deadlift High Pull *Run 200 meters after each movement

Warm up: 20 Burpees For Time: 20 Power Snatch 40 Pistols 20 Snatch (Full Squat) 40 Box jumps 20 Clean and Jerk (Power or squat) 40 Wallballs 20 Cleans (Power or Squat) 40 Handstand Push ups or 80′ Handstand Walk *All Barbell weights should be quick singles. Increase weight for each barbell movement.