Category Archives: CrossFit

Warm up: 200 Meter Run / 10 Walking Lunges / 10 Sit ups / 10 Empty Bar Cleans / 10 Empty Bar jerks 1 . Every 2 Minutes for 8 Sets: 2 Cleans + 1 Jerk 2 . For Time: 2 Rope Climbs 20 Hang Power Cleans 4 Rope Climbs 40 Box Step Overs 6Continue reading “WOD Tuesday January 28th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats 1 . Every 3 Minutes for 4 Sets: 8 Front Squats *increase weight each set 2 . 3 Rounds for Time: 30 Calorie Row 20 Dumbbell Shoulder to Overhead 10 Reverse Burpees

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Lunges / 10 Sit ups 1 . For 4 Sets: 50 Ft Walking Lunges holding dumbbells Right # of Toes to Bar 2 . For Time: 30, 20, 10 Calorie Row 5+4+3, 4+3+2, 3+2+1 Deadlift + Clean + Front Squat (Round 1: 30 Calorie Row,Continue reading “WOD Friday January 24th”

Warm up: 10 Inch Worms / 10 Ring Rows / 5 Burpee Bangers 1 . Superset: (Increase weight or decrease bands as you go) 3, 3, 2, 2, 1 Weighted or Strict Pull ups 3, 3, 2, 2, 1 Weighted or Strict Dips 2 . 4 Rounds For Time: 30 Kettlebell Swings 200 Meter Run 15Continue reading “WOD Thursday January 23rd”

Warm up: 20 Jumping Jacks / 20 Mountain Climbers / 10 Sit ups / 10 Ring Rows / 10 Empty Bar Clean and Jerks As Many Rounds as Possible in 30 Minutes: 1 Clean and Jerk 10 Calorie Bike 2 Muscle ups 20 Double Unders

Warm up: 200 Meter Run / 10 Good Mornings / 5 Empty Bar Behind the Neck Press / 5 Empty Bar Overhead Squats / 5 Empty Bar Hang Power Snatch / 5 Empty Bar Hang Full Snatch 1 . Every 2:00 for 6 Sets: 1 Snatch + 1 Hang Snatch (Increase weight as you go)Continue reading “WOD Tuesday January 21st”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats 1 . Every 4 Minutes for 4 Sets: 10 Front Squats *increase weight each set 2 . As Many Rounds as Possible in 15 Minutes: (Start at 3 Reps and add 3 EachContinue reading “WOD Monday January 20th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Good Mornings / 10 Push ups / 10 Bench Sit ups 1 . Every 3 Minutes for 6 Sets: (Increase weight as you go) 3 Deadlifts 1 Bench Press 2 . 2 Rounds for Time: 50 Wallballs 25 Pull ups

Warm up: 10 Inch Worms / 10 Ring Rows / 5 Burpee Bangers 1 . Superset: (Increase weight or decrease bands as you go) 5, 5, 3, 3, 2 Weighted or Strict Pull ups 5, 5, 3, 3, 2 Weighted or Strict Dips 2 . For Time: 5 Rope Climbs 10 Handstand Push ups 15 OverheadContinue reading “WOD Thursday January 16th”

Warm up: 20 Jumping Jacks / 20 Mountain Climbers / 10 Sit ups / 10 Empty Bar Power Cleans Every Minute on the Minute for 36 Minutes: 1st Minute: 12 down to 1 Calorie Row (Decrease by 1 Calorie Per Round) 2nd Minute: 6 Hang Power Cleans 3rd Minute: 5-10 Glute Ham Sit ups