Category Archives: CrossFit

WOD Wednesday March 14th

Warm up: Empty bar work For 30 minutes ride the Air bike or row: For the first 6 minutes: Hop off the bike or rower every minute and do 1 power snatch Second 6 minutes: 1 Power snatch a little heavier Third 6 minutes: 1 Power clean Fourth 6 minutes: 1 Power clean a littleContinue reading “WOD Wednesday March 14th”

WOD Tuesday March 13th

Warm up: 50 kettlebell figure 8’s Every minute on the minute for 12 minutes: Odds: Pendlay Row x 8 Evens: Strict Press x 2 reps 2. For max reps at each station: Tabata chest-to-bar pull-ups Rest 1 minute Tabata sit-ups Rest 1 minute Tabata seated shoulder presses Rest 1 minute Tabata hip extensions Rest 1Continue reading “WOD Tuesday March 13th”

WOD Monday March 12th

Warm up: 200′ shuttle jog / Banded good mornings x 15 / 200′ shuttle jog / Glute ham raise x 15 Back squat: 5 x 5 ( sets across)  @ about 5 – 10% less than your top set of 5 last week 2. For time: 20 Push presses @ 135 / 93 30 RingContinue reading “WOD Monday March 12th”

WOD Friday March 9th

OPEN WORKOUT 18.3 2 rounds for time of: (Time cap: 14 minutes) 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups VARIATIONS Rx’d: (Ages 16-54) Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches Scaled: (Ages 16-54) Men performContinue reading “WOD Friday March 9th”

WOD Wednesday March 7th

Warm up: Empty bar work / some running stuff As many reps as possible in 6 minutes of: 115  / 83 lb Snatch ( any style) Begin the 6 minutes with a 400 meter run Rest 2 Minutes As many reps as possible in 8 minutes of: 135  / 93 lb Snatch ( any style)Continue reading “WOD Wednesday March 7th”

WOD Monday March 5th

Warm up: Warm up: 2 Rounds of – High skips x 200′ , Banded good mornings x 15 Back squat: 5 x 5 Make 5 -10 lb jumps to get up to a heavy set for the day. If you can make 20 lb or higher jumps, you are not working hard enough on your firstContinue reading “WOD Monday March 5th”

WOD Friday March 2nd

OPEN WORKOUT 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees WORKOUT 18.2a 1-rep-max clean Note: If 18.2 is not completed in under 12 minutes, athletes will not lift and will not have a score for 18.2a. If 18.2 is performed scaled, 18.2a will also be scored as scaled and will rank below anyoneContinue reading “WOD Friday March 2nd”