Category Archives: CrossFit

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Kang Squats 1 . 5 Sets of 4 Reps: Back Squat (Increase weight as you go) 2 . Every Minute for 15 Minutes: (30 seconds of work/30 seconds of rest) 1st Minute: Burpee Pull ups 2nd Minute:Continue reading “WOD Monday December 16th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Walking Lunges / 10 Toes to Rings 1 . 5 Sets of Each: 5 Hip Thrusts 5 Bulgarian Split Squats (per leg) 2 . For Time: 800 Meter Run Then, 8 Rounds of: 8 Strict Press 4 Strict Pull ups 2 Deadlifts

Warm up: 20 Mountain Climbers / 5 Reverse Burpees / 10 Empty Bar Jerks 1 . 5 Sets of 4 Reps: Jerk (Increase weight as you go) 2 . As Many Rounds as Possible in 12 Minutes: 21 Sit ups 18 Alternating Dumbbell Snatches

Warm up: 200 Meter Run / 20 Jumping Jacks / 20 Mountain Climbers For Time: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Ring Rows Push ups Calorie Bike

Warm up: 100 Meter Run / 10 Good Mornings / 5 Empty Bar Hang Cleans / 5 Empty Bar Front Squats / 5 Empty Bar Push Press / 5 Empty Bar Jerks 1 . Every 1:45 for 8 Sets: 1 Clean + 1 Hang Clean + 1 Jerk (Increase weight as you go) 2 .Continue reading “WOD Tuesday December 10th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Kang Squats 1 . 5 Sets of 5 Reps: Back Squat (Increase weight as you go) 2 . 3 Rounds for Time: 4 Wall Climbs 8 Toes to Bar 16 Burpee Box Step Overs Holding Dumbbells

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Walking Lunges / 10 Toes to Rings 1 . 5 Sets of Each: 5 Hip Thrusts 5 Bulgarian Split Squats (per leg) 2 . For Time: 30 Back Squats 30 Burpee Pull ups 20 Front Squats 20 Burpees over Bar 10 Overhead Squats 10 BurpeeContinue reading “WOD Friday December 6th”

Warm up: 20 Mountain Climbers / 5 Reverse Burpees / 10 Empty Bar Jerks 1 . 5 Sets of 5 Reps: Jerk (Increase weight as you go) 2 . For Time: 100, 200, 300, 400, 500 Meter Row 10, 20, 30, 40, 50 Sit ups 1, 2, 3, 4, 5 Power Snatch

Warm up: 1 Minute on Bike / 10 Ring Rows / 10 Sit ups / 20 Jumping Jacks / 20 Mountain Climbers Every Minute on the Minute for 36 Minutes: 1st Minute: Right # of Muscle Ups 2nd Minute: 3 Deadlifts (Increase weight each set) 3rd Minute: Right # of Double Unders

Warm up: 100 Meter Run / 10 Good Mornings / 5 Empty Bar Hang Cleans / 5 Empty Bar Front Squats / 5 Empty Bar Push Press / 5 Empty Bar Jerks 1 . Every 2 Minutes for 16 Minutes: 1 Hang Clean + 1 Thruster + 1 Jerk (Increase weight as you go) 2Continue reading “WOD Tuesday December 3rd”