Category Archives: CrossFit

Warm up of your choice ROY Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.HeContinue reading “WOD Friday April 19th”

Warm up #5 1. As many Rope climbs as possible in 5 minutes You start the 5 minutes with 10 Tire Flips @ 450 lbs or 320 lbs / 245 lbs 2. As many Rounds as possible in 12 minutes of: 6 Ring Dips 6 Thrusters @ 115 lbs/ 80 lbs

Warm up # 9 1. Push press: 3,3,3,3,3 2. 4 rounds for time of: 75/53 lb Hang power snatch x 15 Lateral barbell jumps x 30 (double count) Read this

Warm up # 20 1. Back squat 2 reps every minute on the minute for 10 minutes. 2. As many rounds and reps as possible in 10 minutes of: 800 meter run 155 lb Front squat x 20 Bar muscle ups x 30

Warm up # 24 For time: 50 Box jumps @ 24″ 50 Jumping pullups 50 Kettlebell swings @ 1 pood (American) 50 Walking Lunges 50 Knees to elbows 50 Push press, 45 pounds (don’t drop empty barbells) 50 Back extensions 50 Wall ball shots 20/14 50 Burpees 50 Double unders

Warm up of your choice 1. Max handstand pushups x 3 sets – rest 3 minutes between sets 2. Every minute on the minute for ten minutes : 8,10 or 12  burpees. If you can’t get 8 ,10 or 12, commit to the number you get on your first set. Whatever number you choose youContinue reading “WOD Friday April 12th”

Warm up # 18 1. Clean: 25 minutes to find 1 rep max 2. 2 Rounds for time of: Row 400 meters  20 Broad jumps @ 6’/4′

Warm up # 25 1. Bench press: 5,5,5,5,5 2. 8 rounds: each for time of: 115 lb Push press x 8 Pullups x 10 2 Pood kettlebell swing x 12 Rest 1 minute between each round

Warm up # 21 1. Weighted dip: 5,5,5,5,5 2. For time: Run 1 mile carrying 45/25 lb plate Run 1 mile