Category Archives: CrossFit

Warm up # 1 “Diane” 21,15,9 225lb Deadlift Handstand Pushups

Warm up # 10 1. Two hands anyhow 1,1,1 2. Back Squat 5,5,5 3. Weighted dips 5,5,5 4. Row Max meters in 1 minute

Warm up of your choice “Lucky 13” lucky 13 13 push ups 13 situps 13 box jumps 13 kb swings 13 45lb push press 13 pullups 13 mountain climbers 13 knees to elbows 13 walking lunges (each leg) 13 parallel bar dips 13 air squats 13 jumping jacks 13 back extensions x 3

Warm up # 3 For Time: 10 rounds   135 lb Front Squat x 5 135 lb Push Press x 5 135lb Deadlift x 5

Warm up # 26 “Nate” AMRAP in 20 minutes 2 muscle ups 4 Handstand pushups 8 2 pood kettlebell swings

Warm up # 1 1. Clean and jerk-1,1,1,1 2. Max pullups in 2 minutes 3. Max Pushups in 2 minutes

Warm up # 3  For time: Run 800 meters       Bench press 75% of body weight x 10       Sandbag load x 10       x  4 rounds Run 800 meters Amanda Squatting 95 lbs x 100 reps!!! This set took pure determination and a very high tolerance for pain, I’m glad I was there tooContinue reading “WOD Monday November 9th”

Warm Up of your choice 135/95 lb back squat x 100 reps For every time the bar is placed back on the racks you must run 200 meters. The goal is to complete the 100 reps with as little running possible. 

Warm Up # 8 1. Deadlift 3,3,3,3 2. For time: 20,15,10,5 Burpees Box jumps

Warm up # 2 “FRAN!” For Time: 21,15,9 95/65 lb thrusters Pullups