Category Archives: CrossFit

Warm up # 22 For time: 30,20,10 185 deadlift 24″ box jumps

Warm up # 6 1. Clean and Jerk : 3,3,2,2 2. Bodyweight Grace 30 reps clean and jerk with your bodyweight on the bar

Warm up: 50 double unders “Cindy” As many rounds as possible in 20 minutes of 5 pullups 10 pushups  15 air squats

Warm up # 1 1. Back squat : 5,5,3,3,15 2. For time : Handstand pushups x 20 Wallball shots x 40 95 lb thrusters x 60

Warm up of your choice For time: Farmers walk x 100 meters 53/35 5 burpees High skips x 100 meters x 4 rounds

Warm up # 25 For time: 100 mountain climbers 15 glute ham sit ups 80 Mountain climbers 20 sit ups 60 mountain climbers 15 glute ham sit ups 40 mountain climbers 20  sit ups 20 mountain climbers 15 glute ham sit ups

Warm up # 25 1. Heavy dumbell overhead: find 1 rep max 2. 5 x 5 @ 80%  of 1 rep max 3. For time: 275 deadlift x 8 Muscle ups x 4 or 25lb kettlebell sit up press x 8 x 5 rounds 

Warm up # 4 1. Overhead squat 5,5,3,3,10 2. For time: 10,8,6,4,2 40″ box jump 185lb back squat 

Warm up # 3 Daniel Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups For time.

Warm up of your choice 10 rounds for time of: 10 air squats 8 Pushups 6 pullups 4 handstand pushups 2 burpees