Category Archives: CrossFit

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats 1 . For 5 Sets: 3 Front Squats (Increase Weight as you go) 2 . As Many Rounds as Possible in 15 Minutes: 4 Burpee Box Step Overs 8 Toes to Bar 12Continue reading “WOD Monday November 18th”

Warm up: 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 10 Walking Lunges 1 . 5 Sets of 3 Reps: Sumo Deadlift (Increase weight as you go) *1 Minute on Bike Between sets 2 . For Time: 4, 8, 16, 32 Thruster Burpees over the Bar

Warm up: 20 Mountain Climbers / 5 Reverse Burpees / 10 Empty Bar Strict Press 1 . 5 Sets of 3 Reps: Push Press (increase weight each set) *100 Meter Row after each set 2 . 6 Rounds for Time: 5 Devil Press 10 Glute Ham Sit ups 20 Double Unders

Warm up: 1 Minute on Bike / 10 Ring Rows / 1 Minute bottom of squat As Many Rounds as Possible in 28 Minutes: 200 Meter Run 2 Back Squats 1 Rope Climb 10 Wallballs

Warm up: 10 Air Squats / 30 Second Plank / 10 Sit ups / 30 Second Handstand Hold / Empty Bar Clean Work 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 1 Clean (Bike in remainder of Minute) 2nd Minute: Right # of Handstand Push ups 2 . For Time: 500Continue reading “WOD Tuesday November 12th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats 1 . For 5 Sets: 4 Front Squats (Increase Weight as you go) 2 . “Jack“ As many rounds as possible in 20 minutes:10 Push Press @ 115 / 8310 Kettlebell Swings @Continue reading “WOD Monday November 11th”

Warm up: 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 10 Walking Lunges 1 . 5 Sets of 4 Reps: Sumo Deadlift (Increase weight as you go) *1 Minute on Bike Between sets 2 . For Time: 30 Box Step Overs 40 Ring Push ups 30 Box Jump Overs 40 Ring Push upsContinue reading “WOD Friday November 8th”

Warm up: 20 Mountain Climbers / 5 Reverse Burpees / 10 Empty Bar Strict Press 1 . 5 Sets of 4 Reps: Push Press (increase weight each set) *100 Meter Row after each set 2 . For Time: 1000 Meter Row 100 Air Squats

Warm up: 1 Minute on Bike / 10 Ring Rows / Empty Bar Clean Work Every Minute on the Minute for 32 Minutes: First 8 Minutes: 1st Minute: 1 Power Clean 2nd Minute: Right # of Strict Pull up 2nd 8 Minutes: 1st Minute: 1 Power Clean 2nd Minute: Right # of Chest to BarContinue reading “WOD Wednesday November 6th”

Warm up: 50 Ft Bear Crawl / 10 Push ups / 10 Bench Sit ups / 10 Bench Push ups 1 . Find a Max: Bench Press 2 . As Many Rounds as Possible in 14 Minutes: 20 Burpees 40 Double Unders 60 Sit ups