Category Archives: CrossFit

TODAY IS THE 1st RENT IS DUE. THANKS. Warm up:   Double unders x 20 Kettlebell figure 8’s x 20 x 2 rounds  Ten rounds for time of: 10 Pull-ups 10 Dips 10 Sit-ups 10 Squats

Warm up # 25 1. For time: 75lb barbell turkish get up  x 40 2. For time: 75lb barbell one arm snatch x 40

Warm up # 1 Five rounds for load and time of: Deadlift, 5 reps 5 Ring handstand push-ups

Warm up # 2 1. Thruster 5,5,3,3,1 2. For time: 100 m sandbag run 95 lb clusters x 20 24″ box jumps x 20 Pullups x 20 Parallel bar dips x 20 Sumo deadlift high pull x 20 Lateral barbell jumps x 20 Sand bag ground to shoulder x 20 100 m sand bag run

Warm up of your choice “Scotty” For time: 6 L pullups 27 Overhead squats 115lbs 8 25lb weighted pullups 7 pullups 6 L pullups  27 Front squats 115lbs 8 25lb weighted pullups 7 pullups 6 L pullups 27 Back squats 115lbs 8 25lb weighted pullups 7 pullups

Warm up: Jump rope x 1 minute Handstand hold x 30 sec x 2 rounds                      For time: 95 lb strict press x 20 95 lb push press x 40 95 lb hang power clean x 60

Warm up # 11 1. Deadlift 5,5,3,3,20 2. For time: 1 pood kb swing x 100 1.5 pood kb swing x 50 2 pood kb swing x 25 You guys should like this song.

Warm up # 20 For time: 200 m 2 pood kettlebell rack walk 20 knees to elbows 150 m 2 pood kettlebell rack walk 15 knees to elbows 100 m 2 pood kettlebell rack walk 10 knees to elbows 50 m 2 pood kettlebell rack walk 5 knees to elbows

Warm up # 8 1. Front squat 5,5,3,3,20 2. For time: Run 800 meters 10 Overhead squats 155lb 2 Ring dips 8 Overhead squats 4 Ring dips 6 Overhead squats 6 Ring dips 4 Overhead squats 8 Ring dips 2 Overhead squats 10 Ring Dips Run 800 meters

Warm up of your choice 1. Weighted pullup: 3,3,3,3 2. For time: 3 rounds of: 10 double unders 9 Chest to bar pullups 8 clapping pushups 7 tuck jumps 6 1.5 pood clean and jerks per arm 5 1.5 pood snatches per arm 4 1.5 pood overhead squats per arm 3 1.5 pood figure 8’sContinue reading “WOD Friday June 18th”