Category Archives: CrossFit

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Empty Bar Back Squats / 10 Empty Bar Clean and Jerks 1 . Every 3 Minutes for 8 Sets: *Increase Weight as you go* 2 Back Squats 1 Power Clean and Jerk 2 . As Many Rounds as Possible in 12 Minutes: 4Continue reading “WOD Monday March 24th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Lunges / 10 Banded Good Mornings / 10 Toes to Rings 1 . 5 Sets of: 8 Barbell Lunges (4 per leg) 15 Glute Ham Sit ups 2 . 6 Rounds for Time: 3 Muscle ups 6 Pull ups 9 Burpee Bangers 12 Front Squats

Warm up: 200 Meter Run / PVC Pull Throughs / 5 Behind the Neck Press / 5 Tuck Jumps / 5 Snatch High Pulls / 5 Overhead Squats 1 . For 10 Sets: 2 Heaving Snatch Balance 2 Seated Box Jump 2 . For Time: 40 Handstand Push ups 30 Deadlifts 20 Calorie Row 10Continue reading “WOD Thursday March 20th”

Warm up: 1 Minute on Bike / 10 Empty Bar Thrusters / 10 Step Ups / 10 Sit ups As Many Rounds as Possible in 24 Minutes: 2 Clusters 4 Burpees over Bar 6 Toes to Bar 8 Box Jump Overs 10 Sit ups

Warm up: 10 Inch Worms / 10 Elevated Push ups / 10 Ring Rows / 10 Sit ups 1 . For 5 Sets: 3-10 Ring Dips 3-10 Strict Pull ups *Pick your number on something you can do unbroken 2 . For 3 Sets: 5-15 Ring Push ups 5-15 Kipping Pull ups *Pick your numberContinue reading “WOD Tuesday March 18th”

SUBMIT YOUR OPEN SCORE BY 8:00 PM!AT games.crossfit.com Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Empty Bar Back Squats / 10 Empty Bar Clean and Jerks 1 . Every 3 Minutes for 8 Sets: *Increase Weight as you go* 3 Back Squats 1 Power Clean and Jerk 2 . ForContinue reading “WOD Monday March 17th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Lunges / 10 Banded Good Mornings / 10 Toes to Rings 1 . 5 Sets of: 10 Barbell Lunges (5 per leg) 15 Glute Ham Sit ups 2 . 6 Rounds for Time: 30 Double Unders 20 Shoulder to Overhead 10 Bar Facing Burpees

Warm up: 200 Meter Run / PVC Pull Throughs / 5 Behind the Neck Press / 5 Tuck Jumps / 5 Snatch High Pulls / 5 Overhead Squats 1 . For 10 Sets: 2 Heaving Snatch Balance 2 Seated Box Jump 2 . For Time: 50 Calorie Bike 25 Power Snatches

Warm up: 1 Minute on Bike / 10 Glute Ham Raise / 10 Jumping Pull ups / Empty Bar Work Every Minute on the Minute for 15 Minutes: 1st Minute: 2 Clean and Jerks 2nd Minute: 100 Meter Run 3rd Minute: Rope Climb Every Minute on the Minute for 15 Minutes: 1st: 2 Cleans 2nd:Continue reading “WOD Wednesday March 12th”

Warm up: 100 Meter Row / 10 Elevated Push ups / 10 Ring Rows / 10 Sit ups 1 . For 5 Sets: 3-10 Ring Dips 3-10 Strict Pull ups *Pick your number on something you can do unbroken 2 . For 3 Sets: 5-15 Ring Push ups 5-15 Kipping Pull ups *Pick your numberContinue reading “WOD Tuesday March 11th”