Category Archives: CrossFit

Warm up # 21 “Judgement Day” For time: 421 meter row         4 rounds of:         155 / 110 lb back squat x 21         155 / 110 lb shoulder to overhead x 21 421 meter goblet walk @ 1.5 /1 pood Skynet Becomes Self-Aware: Five Ways To Survive The ‘Terminator’ Apocalypse Judgment Day approaches, and we’re not talkingContinue reading “WOD Thursday April 21st”

Warm up # 6 Mens Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (145lbs / 65kg) 10 Toes to bar 15 Wall balls (20lbs to 10′ target)  Womens Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (100lbs / 45kg) 10 ToesContinue reading “WOD Wednesday April 20th”

Warm up # 8 1. Clean and jerk: 1,1,1,1,1 2. For time: 5 sit ups 10 Burpees 15 sit ups 20 burpees 25 sit ups 30 burpees 35 sit ups 40 burpees

Warm up # 5 1. Strict press 1,1,1,1,1 2. 5 rounds for time of: 5 wall climbs 10 handstand pushups 20 double unders 400 meter run

Warm up of your choice 1. 10 minutes of something that you suck at 2.  For time: 225 lb power clean x 2 205 lb power clean x 4 185 lb power clean x 6 165 lb power clean x 8 145 lb power clean x 10 3. For time: 125 lb power snatch xContinue reading “WOD Friday April 15th”

Warm up # 23 1. Deadlift: 1,1,1,1,1 2. 4 rounds for time of: 105 lb Strict press x 8 Strict pullups x 8 Glute ham sit ups x 8 185 lb deadlift x 8

Warm up # 2 CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 120 pound Overhead squat, 30 reps 10 Muscle-ups Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open. WOD Demo with CherieContinue reading “WOD Wednesday April 13th”

Warmup # 7 For time : ” The Great Depression” 30 hang power snatches @ 75 30 toes to bar 30 burpees 30 calories on the rower 30 thrusters @ 75 3oo meter run 30 pullups  

Warmup: #3 1. back squat 3-3-1-1-10 2. Cindy with some weight: as many round as possible in 20 minutes of 5 pullups 10 pushups 15 air squats and 1 from ground to overhead at 155 adding 1 for every round completed. For example do 1 ground to overhead after round 1 and after round 2Continue reading “WOD Monday April 11th”

Warmup of your choice 1. turkish getups : 2-2-1-1-1 2. Devote ten minutes to skill work, it can be muscles ups, muscle up progressions (if you got muscle ups try strict), pistols, handstand pushups, double unders…etc. 3. CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 165 pound Squat cleanContinue reading