Category Archives: CrossFit

Warm up # 2 1. For time: 100 Double unders 100 Situps Partition as needed 2. For time: 75/53 lb Snatch x 10 30″ Box jump x 2 95/63 lb Snatch x 8 30″ Box jump x 4 115/73 lb Snatch x 6 30″ Box jump x 6 135/83 lb Snatch x 4 30″ Box jumpContinue reading “WOD Thursday January 17th”

Girls Night is tonight at 6:30. Do WOD. Dinner at Las Margaritas. Watch Gangster Squad. All ladies are invited. Warm up #4 1. Strict press: 3, 3, 3, 3, 3 2. “Cindy” As many rounds as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Air Squats

Warm up # 15 1. 25 minutes to work on jerk technique: work up to a decent weight, fucus mainly on making every rep perfect. 2. As many rounds as possible in 10 minutes of: 6′ / 4′ Broad jumps Deadlifts @ bodyweight Start at 1 of each and keep adding 1 rep to each movementContinue reading “WOD Tuesday January 15th”

Warm up:  2 rounds – Air squat x 15 / Russian swings x 15 1. Front Squat: 5,5,5,5,5 2. 3 rounds for time of: 10 Muscle ups 135 lb barbell lunge x 10 each leg

Warm up of your choice 1. Weighted pullup: Find 1 rep max 2. For time: 185 lb power clean x 15 Glute ham sit ups x 30 400 meter run holding a 45/25 lb plate 185 lb power clean x 10 Glute ham sit ups x 20 400 meter run holding a 45/25 lb plate 185Continue reading “WOD Friday January 10th”

Warm up: 3 rounds of 10 pushups , 10 back extensions , 10 situps 1. Bench Press: 3,3,3,3,3 2. 5 rounds for time of: Handstand pushups x 10 Kneeling squat jumps x 15  

Warm up #20   “CULBRETH”   For time:   1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement. At the end of round 5 do 5 burpees. At the end of round 10Continue reading “WOD Wednesday January 9th”

Warm up # 10 1. Every 2 minutes for 20 minutes: Power clean x 1 Hang squat clean x 1 Jerk x 1 2. Max effort: 500 meter row

Warm up #1 1. Back squat: 5,5,5,5,5 2. For time: 100 Box jumps @ 20″ Wait exactly 3 minutes 75 Kettlebell swings @ 1.5/1 pood (Russian) Wait exactly 2 minutes  50 Box jumps @ 20″ Wait exactly 1 minute 25 Kettlebell swings@ 1.5/ 1 pood (Russian)  

Warm up of your choice 1. Hang Power Snatch: 1,1,1,1,1,1,1,1,1,1 2. For time: 40 Box jumps @ 30″ 40 Front squats @ 155/105 lbs You may segment the reps however you want.