Category Archives: CrossFit

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 2 Bench Press 2 . As Many Rounds as Possible in 10 Minutes: 100 Meter Row Hang Power CleanContinue reading “WOD Friday January 10th”

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: 20, 15, 10, 5 Front Squat Reverse Burpees

Warm up: 50 Ft Bear Crawl / 10 Burpees / 10 Ring Rows / Empty Bar Power Clean and Jerks Every 3 Minutes for 11 Rounds: Rounds 1, 2, 3: 15 Calorie Bike 15 Burpees Round 4: Rest Rounds 5, 6, 7: 6 Power Clean and Jerks 12 Pull ups Round 8: Rest Rounds 9,Continue reading “WOD Wednesday January 8th”

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 8 Sets: 1 Snatch + 1 Hang Snatch (Increase weight as you go)Continue reading “WOD Tuesday January 7th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Kang Squats 1 . Find a Max: Back Squat 2 . For Time: 50 Double Unders 50 Sit ups 50 Double Unders 25 Double Kettlebell Clean 50 Double Unders 50 Sit ups 50 Double Unders

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 3 Bench Press 2 . For Time: 10 Air Squats 20 Pull ups 20 Air Squats 15 Handstand PushContinue reading “WOD Friday January 3rd”

Warm up: 20 Mountain Climbers / 5 Reverse Burpees / 10 Empty Bar Jerks 1 . Find a Max: Jerk 2 . 10 Rounds for Time: 5 Glute Ham Sit ups 10 Double Unders 5 Devil Press 10 Double Unders

Open from 12:00 p.m. – 8:00 p.m. Warm up: 1 Minute on Bike / 20 Air Squats / 10 Push ups / 10 Empty Bar Thrusters “Kalsu“ For Time: 100 Thrusters @ 135 / 93 *Every Minute on the Minute do 5 Burpees, in the remainder of the minute complete as many thrusters as possible.Continue reading “WOD Wednesday January 1st”

Open From 5:00 a.m. – 6:30 p.m. 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 8 Sets: 1 Snatch + 1Continue reading “WOD Tuesday December 31st”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Kang Squats 1 . 5 Sets of 2 Reps: Back Squat (Increase weight as you go) 2 . For Time: 400, 200, 100, 200, 400 Run 8, 4, 2, 4, 8 Hang Power Clean 4, 2, 1,Continue reading “WOD Monday December 30th”