Category Archives: CrossFit

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 12 Sets: 1 Snatch (Increase Weight as you go) 2 . For Time: 100 Double Unders 50 Kettlebell Thrusters *break up however you want.

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: 2 Backsquats 2nd 1:30: 1 Power Cleans 2 .  In 12 Minutes: 2 Rounds: 400 Meter Run 30 Pull ups *In remaining timeContinue reading “WOD Monday June 24th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Back Extensions / 10 Walking Lunges 1 . For 5 Sets: (Super Set) 50Ft Walking Lunges Holding Weight on back (Use a plate or dumbbells) 12 Glute Ham Raise 2 . For Time: 10 to 1 Shoulder to Overhead Burpees Over Bar

Warm up: 2 Rounds: 50Ft Bear Crawl / 30 Second Handstand Hold 1 . For 5 Sets: (Super Set) 3 Seated Strict Press *Increase Weight 3 Strict Handstand Push ups *Add a deficit if needed 2 . 3 Rounds For Time: 10 Devil Press 20 Calorie Bike

Warm up: 2 Rounds: 1 Minute jump rope / 15 sit ups / 10 banded good mornings Every Minute on the Minute for 24 Minutes: 1st Minute: 3 Deadlifts 2nd Minute: Double Unders 3rd Minute: Pull ups 4th Minute: Wall Walk

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 12 Sets: 1 Power Snatch (Increase Weight as you go) 2 . As Many Reps as Possible in 5 Minutes: Burpee Box Jump Overs

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Glute Ham Raise / 10 Air Squats 1 . Every 1:30 for 12 sets: 1st 1:30: 3 Backsquats 2nd 1:30: 2 Power Cleans 2 .  For Time: 60 Wallballs 600 Meter Run

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Back Extensions / 10 Walking Lunges 1 . Back Rack Lunges: 4, 4, 4, 2, 2, 2 (Per Leg and Increase weight each set) 2 . 10 Rounds for Time: 6 Pull ups 3 Toes to Bar 6 Wallballs

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