Category Archives: CrossFit

Warm up # 25 For time: 5 minutes of sandbag zercher hold 80/40 Everytime you put down the sand bag you must do 20 double unders 4 minutes of bar hang ( hang from the pullup bar) Everytime you come off the bar you must do 15 double unders 3 minutes of 135lb barbell overhead holdContinue reading “WOD Thursday February 24th”

Warm up # 14 1. Strict press: 5,5,3,3,10 2. 500 meter row max 3. 150 lb sled pull x 40 yards, sprint 40 yards x 4 max efforts – rest as needed between efforts

Warm up # 16 1. Clean and jerk: Find 1 rep max 2. For time: 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull-ups

Warm up # 22 1. Snatch balance: 2,2,2,1,1,1 2. 95lb overhead squat x 75 reps in as few sets as possible – 4 minute max rest between sets

Warm up of your choice 3 rounds for time of: Burpees x 8 185 lb Power clean x 4 185 lb Clean x 2 185 lb Clean and Jerk x 1

Warm up # 15 1. 2 hands anyhow 1,1,1,1,1 2. For time: 200 meter run 100 double unders 400 meter run 50 one legged box jumps @ 20″ (25 each leg) 800 meter run 25 Overhead squats @ 115lbs

Warm up # 4 ” The Fantastic 4″ Four rounds for time of: Wall climbs x 10 Burpees x 10 95 lb thrusters x 10 Glute ham sit ups x 10

Warm up # 1 1. Front squat : 5,5,3,3,10 2. As many rounds as possible in 12 minutes of: 3 muscle ups 6 Handstand pushups 9 155lb front squats

Warm up # 12 “The Heart Breaker” 8 rounds for time of: 100 meter farmers walk @ 1.5 / 1 pood in each hand 15 deadlifts @ 135/ 95 25 kettlebell swings @ 1.5/ 1 pood 400 meter run

Warm up of your choice 1. Weighted pullup: 1,1,1,1,1 2. Weighted dip : 1,1,1,1,1 3. For time: 50 one arm barbell power snatches @ 75lbs