Category Archives: CrossFit

WOD Monday September 25th

Warm up: 400 Meter Run or 500 Meter Row, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Overhead Squat: 6, 5, 4, 3, 2, 1 *Increase weight to 1 rep 2. For Time: 40 Hang Power Snatch 40 Overhead Squats *If you put the bar down do 5 Burpees over the bar

WOD Friday September 22nd

Warm up: 2 Rounds: 200 Meter Run, 10 Back Extensions, 5 Empty Bar Overhead Squats 1. Every minute on the minute for 20 minutes: 1st minute: 1 Behind the neck Jerk + 1 Overhead Squat 2nd minute: 1 Deadlift 2. Increase reps by 1 every round for 10 minutes: Pull up Box Jump

WOD Thursday September 21st

Warm up: 3 Rounds of: 5 Glute Ham Raise, 5 Glute Ham Sit ups, 5 Empty Bar Power Clean and Jerks 1. Every 2 minutes for 8 sets (16 minutes): 2 Power Clean and Jerks  +  a set of unbroken Double Unders 2. For Time: 300 Meter Run 60 Kettlebell Swings 300 Meter Run

WOD Wednesday September 20th

Warm up: 400 Meter Run, 20 Burpees For Time: 10 Strict Handstand Push ups 10 Hang Power Clean 20 Bar Muscle ups 20 Hang Clean 30 Kipping Handstand Push ups OR Hand Release Push ups 30 Hang Cluster (Hang Clean into Thruster) 30 Kipping Handstand Push ups OR Hand Release Push ups 20 Hang Clean 20Continue reading “WOD Wednesday September 20th”

WOD Monday September 18th

Warm up: 400 Meter Run or 500 Meter Row, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Front Squat: 6, 5, 4, 3, 2, 1 *Increase weight to 1 rep 2. 4 Rounds For Time: 5 Front Rack Barbell Lunges per leg (10 total) 10 Toes to Bar 20 Air Squats

WOD Thursday September 14th

Warm up:  400 Meter Run or 500 Meter Row, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows 1. Every 90 Sec for 10 sets (15 minutes): 1 Snatch  +  a set of unbroken Double Unders 2. As many Rounds as possible in 12 minutes:Continue reading “WOD Thursday September 14th”