Category Archives: CrossFit

Warm up #11 1. Weighted pullups: 5, 5, 5, 5, 5 2. 10 Rounds of: 8 Knees-to-elbows 10 Thrusters @ 65 lbs / 45 lbs

Warm up # 20 1. Back squat: 5,5,5,5,5 2. 5 rounds for time of: Inside outside pushups on to 15lb plates x 10 30″ box jumps x 15  

Warm up of your choice 10 rounds for load and time of: 1 Snatch 2 Muscle ups You have one attempt at the snatch for each round. Your score is the total weight in pounds succesfully lifted divided by the time in which it takes you to complete the entire workout. For example: If youContinue reading “WOD Friday May 3rd”

Warm up # 8 1. Strict press: 3,3,3,3,3 2. “Air Force” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on toContinue reading “WOD Thursday May 2nd”

RENT IS DUE. THANKS! Warm up: 400 meter run/400 meter row 1. 15 Minutes of gymnastics skill work. Example: kipping pullups, muscle ups , handstands, handstand walk  etc. 2. For 20 minutes: Even minutes: Clean and jerk x 1 Odd minutes: 5 Pullups (choose your style: kipping, strict, weighted kipping, weighted strict) Way ahead of hisContinue reading “WOD Wednesday May 1st”

Warm up: 2 rounds – 10 pushups/10 Bench dips 1. Bench press: 3, 3, 3, 3, 3 2. 3 Rounds for time of: 15 Handstand pushups 30 Hand planted lateral bench jumps (double count) 45 Situps

Warm up # 12 1. Overhead Squat: 5,5,5,5,5 2. For time: Run 400 meters 315 lb Deadlift x 30 Run 400 meters  

Warm up of your choice 1. Turkish get up: every minute on the minute for 20 minutes 2. For time: Row 1000 meters 60 Kettlebell snatches @ 1.5/1 pood (30 each side) Wait, what was that excuse again? I’m too old? Right. Got it.  

Warm up # 18 1. Hang squat clean: 3,3,3,3,3 2. 6 Rounds for time of: 4 Hang squat cleans @ 165lbs 12 Wallballs

Warm up # 2 For time: 25 Burpees 20 Step up press @ 20″  with 35/26 lb kettlebell (10 each side) 20 Burpees 20 Bulgarian split squats @ 20″ with 35/26 lb kettlebell in front rack (10 each side) 15 Burpees 20 Sit up to press with 35/26 lb kettlebell (10 each side) 10 BurpeesContinue reading “WOD Wednesday April 24th”