Category Archives: CrossFit

Warm up #11 Fight Gone Bad Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises.Continue reading “WOD Wednesday July 15th”

Warm up # 7 “ANGIE” For time: 100 pullups 100 pushups 100 situps 100 squats A % of this workout will be done based on ability level. Example: 70% would equal 70 of each movement. Take care of your hands! Ripping your hands does not help you improve anything, keep your calules shaved and don’t goContinue reading “WOD Tuesday July 14th”

Warm up # 1 Overhead Squat 1, 1, 1, 1, 15 Then: 1k row time

Warm up #21 Turkish Get up 1,1,1 Then: For time: 15, 12, 9, 6, 3 Power Clean 135lbs Handstand Pushups 

Warmup #18 For Time: Back squat 185lb x 20 Pullups x 40 Back squat 185lb x 20 Pushups x 40 Back squat 185 x 20 Back extensions x 40 Check out this article from http://www.stumptous.com The great objection to women exercising—namely, the fear of becoming muscular—is quite without foundation. It cannot be too often repeatedContinue reading “WOD Thursday July 9th”

Warm up # 16 Push press 3,3,3,3 Then: Push ups x 30 lateral switch steps x 30 (each leg) Hang squat clean 95lb x 30 Glute Ham sit ups x 30 

Warm Up #10 Row: Max meters in 1 minute GI Jane: 100 Burpee pullups for time

Warm up # 5 Two hand anyhow 1,1,1,1 Then: “Nancy” 5 rounds of: 400 meter run 95 lb Overhead Squats x 15 reps

  Warm Up # 8 Clean 1,1,1,1,1 Then: 40,30,20,10 135 Deadlift Pushups

 Warm Up #12 For Time: Run 400 meters Kettlebell Figure 8’s x 15 each Run 400 meters Kettlebell Swings x 30 Run 200 meters Kettlebell Figure 8’s x 20 each Run 200 meters Kettlebell Swings x 40