Category Archives: CrossFit

Warm-up : Plank for 3 minutes AMRAP in 20 minutes 5 Gluteham situps / 6 toes to bar 10 Box jumps @ 20 inches 15 Double-unders

Warm up: 3 rounds of – Handstand hold x 30 seconds / kneeling squat jumps x 6 1. Hang clean: 2,2,2,2,2 2. 10 rounds for time of: 1 Hang clean @ 85% of your best double 2 Bar muscle ups 3 Deadlifts with the same barbell

Warm up # 2 “The Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Going to a CrossFitContinue reading “WOD Tuesday October 16th”

Warm up # 3 1. Back squat: Find 1 rep max 2. 5 Rounds for time of: 2 pood swings x 20 135 lb Push press x 10 (No Jerks!!)  

Warm up of your choice “MANnie” 5 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg)  50 Double unders 50 Sit ups 4 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg)  40 Double unders 40 Sit ups 3 Power snatches @ 145 (each snatch is followed by 1Continue reading “WOD Friday October 12th”

Warm up : 50 air squats, 20 back extensions 1. Bench press: 8,8,8,8 2.  5 rounds for time of: 1 Power clean @ 100 kilos 15 Toes to bar 1 Clean and jerk @ 100 kilos Rest 1 minute between efforts This is a video of what astronauts see at night

@ 5pm – 6pm Jen will be available to talk about Nutrition, Paleo and the 24 Day Challenge. Warm up # 14 1. Push press: 3,3,3,3,3 2. 8 rounds for time of: 8 Hand release clapping pushups 8 Kneeling squat jumps

Warm up # 8 1. 10 minutes of something you suck at. 2. Get through as much of this as you can in 15 minutes: Run 1 mile 30 muscle ups 150 wallballs

Warm up # 17 1. Overhead squat: 5,5,5,5,5 2. For time: 40 Overhead squats @ 95 lbs 40 Box jumps @ 20″ 40 Burpees 40 Pullups 40 Double unders 40 Kettlebell snatches @ 1.5 pood (20 each arm) 40 Lateral barbell jumps

Warm up of your choice 1. 100 meter row x 5 Rest 1 minute between efforts. 2. 3 rounds for time of: 205 lb Clean and jerk (power cleans are fine) x 5 205 lb Back squat x 15