Category Archives: CrossFit

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  

Warm up # 22 1. Overhead squat: 2 reps every minute on the minute for 10 minutes 2. “Maressa” As many rounds as possible in 20 minutes of: 5 Squat cleans @ 135/95 lbs 10 Lunges @ 135/95 lbs 15 Double unders

Warm up of your choice 1. Weighted pullup: 3,3,3,3,3 2. “The Colvinator” 8 rounds for time of: Pistols x 2 (each leg) 185 lb Power clean x 4 185 lb Deadlift x 8  

Today’s 7 p.m. class is only for Open WOD 13.5 Validation. Thanks! Warm up # 23 ” Rocky Balboa” 15 Rounds for time of: 15 Double unders 15 Sit ups 15 Double leg mountain climbers

Rent is due! Thanks! Warm up: Snatch progression with PVC pipe 1. Every minute on the minute for 5 minutes: 1 Hang Snatch 2. Every minute on the minute for 5 minutes: 1 Snatch 2. For time: 5 Muscle ups 10 Burpees over the bar 15 Snatches @ 95 lbs / 63 lbs 20 Overhead LungesContinue reading “WOD Wednesday April 3rd”