Category Archives: CrossFit

Warm up # 19 1. For 5 minutes: Put 50% of your bodyweight over your head as many times as possible. Use 1 dumbell if possible, if not use 2.  2. For time:  Row 40 calories 135 lb bench press x 30 Pullups x 20 45 lb weighted pushup x 10 Try not to cry when you read this.Continue reading “WOD Thursday March 24th”

Warm up # 6 4 rounds for time of : 400 meter run 20 box jumps @ 20″ 20 Single arm kettlebell sit up presses @ 1 pood  ( 10 each arm)

Warm up # 9 ” Curly Sue” 30 Deadlifts @ 315 15 Muscle ups 30 thrusters @ 155 15 Muscle ups 30 squat cleans @ 155 15 Muscle ups

Warm up # 5 1. For ten minutes begin every minute on the minute with 2 reps of 80-85% of your 1 rep max on the back squat. 2. CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches The Power snatch loads areContinue reading “WOD Monday March 21st”

Warm up of your choice 1. Push press: 5,5,3,3,10 2. ” Helen”  3 rounds for time of:  400 meter run 1.5 pood swings x 21 Pullups x 12

Warm up # 25 ” Do or die” 5 rounds for time of: 5 power snatches @ 115lbs 10 Box jumps @ 30 ” 15 Pushups (hand release at the bottom) 20 Kettlebell swings @ 1.5 pood

Warm up # 1 “Elizabeth” for time 21,15,9 of 135lb Squat clean  Ring dips

Warm up # 3 1. 5 minutes to find max load from rack to overhead. Any style can be used. 2. 5 minutes of pullups 5 minutes of pushups 5 minutes of sit ups 5 minutes of air squats add total reps for score.  The most weight ever clean and jerked by a human.

Warm up # 7 1. Front Squat x 50 : This is one set of 50 reps with as much weight as possible. Racking or dropping the weight at any time terminates the set. 2. “Diane” For time: 21,15,9 225 deadlift Handstand pushups

Warm up of your choice 1. Clean and jerk: 1,1,1,1,1 2. Heavy Running Grace 10 rounds for time of: 155lb clean and jerk x 3 (power clean, squat clean, power jerk, split jerk, push press, press, all acceptable) 100 meter run