Category Archives: CrossFit

WOD Thursday February 16th

Warm up: 400 meter run / 15 Sit ups / 25 Air squats 10 minutes of something you suck at. (pistols, jump rope, rope climbs, kipping, overhead squats, etc. ) 2. For time: 600 Meter run 20 Wallballs 400 Meter run 20 Wallballs 200 Meter run 20 Wallballs @ the 20 minute mark 2 RoundsContinue reading “WOD Thursday February 16th”

WOD Wednesday February 15th

Warm up: Handstand hold x 30 seconds / Row 1 minute x 2 rounds 1.  Push press: 5,5,5,5,5 2. 5 rounds for time of: 15 Kettlebell swings @ 2 pood (Russian) 15 Pushups with both hands on ball of Kettlebell

WOD Friday February 10th

Warm up: 2 rounds of: Kettlebell swings x 20 / 1 minute of jump rope Every minute on the minute for 30 minutes: 1st: Deadlift x 3 2nd: Handstand pushup x 6 or 1 more than last week 3rd: Toes to bar x 8 or 1 more than last week * Deadlifts should be aroundContinue reading “WOD Friday February 10th”

WOD Thursday February 9th

Warm up: 100′ High skip / 5 tuck jumps x 3 rounds Every Minute on the minute for 16 minutes: 1 Power clean and jerk for the first 8 minutes 1 Power clean for the last 8 minutes 2. For time: 500 Meter row 30 Burpees

WOD Wednesday February 8th

Warm up: 800 meter run Glute ham raise: 10,10,10,10 – Add weight or bands if possible * Run 200 meters between each set 2. Using 1 dumbbell @ about 1/3 body weight 30 rounds for time of: 1 Snatch with your right hand then 1 lunge with each leg 1 Snatch with your left handContinue reading “WOD Wednesday February 8th”

Weightlifting February 6th, 8th,10th

Monday:  Power Snatch + Snatch : x 4 cycles – start @ heaviest set from last week and build 2. Hover snatch x 1 x 8 start @ 80% of power snatch and build 3. Every minute on the minute for 5 minutes: Kb swings x 20 @ heavier than last week Wednesday:  Power cleanContinue reading “Weightlifting February 6th, 8th,10th”