Category Archives: CrossFit

Warm up: 2 Rounds of: 10 Back extensions, 15 Air squats 1. Back Squat: 2 reps every minute on the minute for 10 minutes 2. 5 Rounds for time: 5 Muscle ups 5 Power Cleans @ 80% of your 1 rep max 5 Strict Handstand Push ups

Warm up # 1 For Time: 10 Rope Climbs 20 Overhead Squats @ 95 lbs / 63 lbs 30 Air Squat to Box Jump @ 24″ / 20″ 40 Sumo-Deadlift High-Pulls @ 95 lbs / 63 lbs 50 Burpee Long Jumps @ 6′ / 4′

Warm up # 17 1. For 20 minutes: Odd Minutes: 1 Power snatch Even Minutes: 1 Hang squat snatch 2. Row max meters in 2 minutes 

Warm up # 22 1. 5 Sets of: Push press x 1  followed by Split jerks x 2 2. For time: 75 Wallballs 50 Pullups 25 Weighted sit ups @ 35/25 lbs  

RENT IS DUE. THANKS! Warm up # 19 “Robby B” Three 4 minute rounds of: Run 400 Meters 275/185 lb Deadlift x max reps Rest 1 minute between rounds After the final round of deadlifts rest one minute and then start one 4 minute round of: 45/25 lb plate farmers carry x 200 meters Overhead lunges holding a singeContinue reading “WOD Tuesday June 4th”

RENT IS DUE! THANKS! Warm up # 4 1. Front Squat: 2 reps every minute on the minute for 10 minutes 2. As many rounds as possible in 12 minutes of: 155 lb Shoulder to overhead x 6 Wollymockers x 4   1 Wollymocker is: 4 Pushups 4 Double leg mountain climbers 4 Air squats In order for a set toContinue reading “WOD Monday June 3rd”

Warm up of your choice 1. Turkish get up: Max reps in 5 minutes @ 25% of bodyweight (switch hands as needed) Yes it’s for time. That does not mean you should care any less about hitting all the steps and making every rep spot on. 2. For time: 70 Double unders 60 Kettlebell snatchesContinue reading “WOD Friday May 31st”

Warm up # 9 “The Other Total” Find your 1 rep max for these 3 movements. You get 3 official attempts at each lift. Add your best attempts together for your total. Bench Press Overhead squat Clean     The Iron By Henry Rollins When I was young I had no sense of myself. AllContinue reading “WOD Thursday May 30th”

Warm up # 23 1. Max strict pullups x 3 sets – Rest exactly 3 minutes between sets 2. For time: 30 Glute ham sit ups 30 Ring dips  30 Goblet hold Switch steps 35/25 lb @ 20″ 30 Ring rows This is why you should always use a spotter on bench press.

WARM UP# 3 1. Back squat: 3,3,3,3,3 2. 3 Rounds for time of: 400 Meter run 5 rounds of this complex: 3 Deadlifts 2 Hang power cleans 1 Jerk (Choose your own load)