Category Archives: CrossFit

Warm up # 25 1. Snatch 2,2,2 2. “The Silverback”   3 Rounds for time of: 135lb snatch (full or power) x 5 135lb clean and jerk x 5 135lb thruster x 5

Warm up # 11 Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 5 rounds for time with a 3 minute break between each round

Warm up # 12 “Elizabeth” 21,15,9 135lb squat clean Ring Dips

Warm up # 6 1. Snatch Balance find 1 rep max 2. “Nancy” 5 rounds for time of: 400m run 95 lb overhead squat x 15

Warm up  of your choice Power clean 115 x 15 Wallball 20/14 x 15  Ring pushup x 15 x 5 rounds

Warm up # 8 1. Back squat – 15,15,15 2. For time:       Double unders x 20      1.5 pood swings x 20      Glute ham sit ups x 20      x 3 rounds

Warm up # 1. Shoulder press: 5,5,3,3,10 2. For time:     Box jump x 30    One arm dumbell push jerk x 5 each (1/3 of bodyweight)    x 4 rounds

Warm up # 5 Nicole Run 400 meters Max rep Pull-ups As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.

Warm up # 9 1. Deadlift 5,5,3,3,10 2. For time: Run 200 m Ring dips x 10 Air squats x 20 x 5 rounds

Warm up of your choice For time: 50 reps Overhead squat 115/75 40 reps Sumo deadlift high pull 115/75 30 reps lateral barbell  jumps (30 each side) 20 reps push press 115/75 10 reps burpee clusters 115/75