Category Archives: CrossFit

Warm up # 24 1. Strict press: 5,5,3,3,1 2. For time: 15 strict pullups 30 kipping pullups 15 Strict presses @ 95 30 Push presses @ 95 10 Strict pullups 20 kipping pullups 10 strict presses @ 95 20 push presses @ 95 5 Strict pullups 10 kipping pullups 5 strict presses @ 95 10 pushContinue reading “WOD Thursday December 23rd”

Warm up # 18 1. Overhead squat: 5,5,3,3,1 2. For time: 10,9,8,7,6,5,4,3,2,1 95 lb overhead squat Glute ham situps

Warm up # 21 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

Warm up # 5 Bulger Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger isContinue reading “WOD Monday December 20th”

Warm up of your choice As many reps as possible in 10 minutes of: Pushups on barbell with 2.5 lb plates on each end. Every rep your chest must touch the bar! As many reps as possible in 10 minutes of: Double unders

Warm up # 24 1. Jerk: 1,1,1,1,1,1,1,1,1,1 2. 5 rounds for time of:  135 lb overhead squat x 5 135 lb Hang power clean x 10

Warm up # 1 3 rounds for time of: Muscle ups x 10 Knees to elbows x 20 Double unders x 30 Air squats x 40

Warm up: 3 rounds of 20 double unders and 15 air squats 1. Snatch: 1,1,1,1,1,1,1,1,1,1 2.  “Isabel” 30 snatches for time @ 135lbs (squat, power, or muscle)

Warm up : Row or run  1 k Roy Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan,Continue reading

Warm up of your choice 1. Clean: 1,1,1,1,1,1,1,1,1,1 2. For time: 2 pood swings x 50 1 pood snatch x 50 (25 each arm)