Category Archives: CrossFit

Warm up: 2 Rounds: 50Ft Bear Crawl / 30 Second Handstand Hold 1 . For 5 Sets: (Super Set) 4 Seated Strict Press *Increase Weight 3 Strict Handstand Push ups *Add a deficit if needed 2 . Every 3 Minutes For 6 Rounds: In 2 Minutes: 100 Meter Row 100 Meter Run 20 Kettlebell SwingsContinue reading “WOD Thursday June 13th”

Warm up: 1 Minute on Bike / 10 Ring Rows / 10 Empty Bar Thrusters / 10 Sit ups 20 rounds for Time: 1 Rope Climb 1 Thruster + 2 Shoulder to Overhead 10 Double Unders

Warm up: Empty Bar Snatch Warm up 1 . Every 30 Seconds for 10 Sets: 1 Hang Snatch (Same Weight the whole time) Every Minute on the Minute for 10 Sets: 1 Snatch (Increase Weight as you go) 2 . For Time: 100 Burpee Pull ups

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Glute Ham Raise / 10 Air Squats 1 . Every 1:30 for 10 sets: 1st 1:30: 3 Backsquats 2nd 1:30: 2 Power Cleans 2 .  As Many Rounds As Possible in 10 Minutes: 20 Sit ups 40 Mountain Climbers

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Back Extensions / 10 Walking Lunges 1 . Back Rack Lunges: 6, 4, 4, 2, 2 (Per Leg and Increase weight each set) 2 . Every 3 Minutes for 4 Rounds: 10 Hang Power Cleans 5 Muscle ups

Warm up: 2 Rounds: 50Ft Bear Crawl / 30 Second Handstand Hold 1 . For 5 Sets: (Super Set) 5 Seated Strict Press *Increase Weight 3 Strict Handstand Push ups *Add a deficit if needed 2 . 4 Rounds for Time: 800 Meter Bike 40 Double Unders 20 Burpees

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Empty Bar Hand Power Cleans / 10 Empty Bar Jerks Every Minute on the Minute for 30 Minutes: *Use Wave Loading for the weights 1st Minute: 3 Power Clean and Jerks 2nd Minute: Toes to Bar 3rd Minute: 2 Power Clean and JerksContinue reading “WOD Wednesday June 5th”

Warm up: Empty Bar Snatch Warm up 1 . Every 30 Seconds for 10 Sets: 1 Hang Power Snatch (Same Weight the whole time) Every Minute on the Minute for 10 Sets: 1 Power Snatch (Increase Weight as you go) 2 . As Many Rounds as Possible in 14 Minutes: 200 Meter Run 20 Wallballs

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Empty Bar Front Squats 1 . Front Squat: (Last Week of Front Squats) 4, 3, 3, 2, 2, 1, 1, 1 *Increase Weight Each Set 2 .  For Time: 20 Dumbbell Jerks 15 Strict Pull ups 15 Dumbbell PushContinue reading “WOD Monday June 3rd”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Back Extensions / 10 Walking Lunges 1 . Back Rack Lunges: 8, 6, 4, 2, 2 (Per Leg and Increase weight each set) 2 . 3 Rounds For Time: 300 Meter Row 15 handstand Push ups 10 Deadlifts