Category Archives: CrossFit

Warm up # 7 For time: Double unders x 30 Pullups x 30 Wallballs x 30 Sit ups x 30 x 3 rounds

Warm up # 2 1. “Grace” For time: 135lb clean and jerk x 30 2. 95 lb overhead squat x 75 in as few sets as possible

Warm up # 4 DT In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009 Five rounds of: 155 poundContinue reading “WOD Tuesday Febraury 23rd”

Warm up # 8 CrossFit Total Back squat 1,1,1 Press 1,1,1 Deadlift 1,1,1 The max weight on each movement is added for your total. How not to squat

Warm up of your choice 1. Overhead squat 5,5,5,30 2. For time: 1-10 135 squat clean 10-1  1.5 pood kettlebell snatch

Warm up # 5 For time: Run 800 meters 20 KB swings 2 pood Run 400 meters 40 KB swings 1.5 pood Run 200 meters 60 KB swings 1 pood

Warm up # 25 “Angie” For time: 100 pullups 100 pushups 100 sit ups 100 air squats Here is an example of how fast this workout can be done. http://media.crossfit.com/cf-video/CrossFit_SpeallerDoesAngie.wmv

Warm up # 23 1. Deadlift 5,5,5 2. For Time: 24″ Box jumps x 15 Deadlift 135 x 10 Ring Dips x 5 x 10 rounds

Warm up # 10 1. 1 rep-max Snatch Ten minute time limit, not including warm up. Post load to comments. Top men’s scores from the 2009 CrossFit Games: Jeff Leonard (240lbs), Jason Khalipa, Spencer Hendel and DJ Wickham (225lbs). Top women’s scores: Tamara Holmes (145lbs), Tanya Wagner (135lbs), Kristan Clever (130lbs).  2. Max rounds andContinue reading “WOD Monday Febrary 15th”

Warm up of your choice 1. Front squat 3,3,3,10 2. “Jackie” For time: 1000 meter row 50 thrusters 45/33 30 pullups