Category Archives: CrossFit

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Sit ups / 10 Lunges / 10 Plank up downs 1 . 6 Sets of 3 Reps: Deadlift (can be sets across or increasing weight) 2 . For 3 Efforts: 200 Meter Run (Rest at least 2 minutes between each effort) 3 . Max RepsContinue reading “WOD Friday November 14th”

Warm up: 1 Minute on Bike / 10 Empty Bar Complex 1 . Find a Max Complex in 15 Minutes: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press 2 . For Time: 20, 15, 10, 5 Pull ups Box Jump Overs Calorie Bike

Warm up: 200 Meter Jog / Empty Bar Snatch Work 20 Rounds for Time: 1 Rope Climb 10 Double Unders 1 Snatch 100 Meter Run

Warm up: 20 Burpees Wade For time: (wearing a 20-lb vest or body armor) 1,200 Meter Run Then: 4 Rounds of: 12 Strict Pull ups 9 Strict Dips 6 Strict Handstand Push ups Then: 1,200 Meter Run U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during OperationContinue reading “WOD Tuesday November 11th”

Warm up: 1 Minute on Bike / 30 Seconds in the bottom of a squat / 10 Kang Squats / 10 Sit ups 1 . For 6 Sets: Back Squat 5, 5, 5, 10, 10, 10 (3 heavy sets of 5, 3 challenging sets of 10, you can do sets across or increasing weight, heavierContinue reading “WOD Monday November 10th”

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Sit ups / 10 Lunges / 10 Plank up downs 1 . 6 Sets of 3 Reps: Deadlift (can be sets across or increasing weight) 2 . For 6 Efforts: 100 Meter Run (Rest at least 90 seconds between each effort) 3 . As ManyContinue reading “WOD Friday November 7th”

Warm up: 1 Minute on Bike / PVC Pull Throughs / Empty Bar Snatch Work 1 . Find a Max Complex in 15 Minutes: 1 Snatch + 2 Hang Snatches 2 . For Time: 50 Push ups 50 Sit ups 50 Wallballs

Warm up: 200 Meter Jog / 10 Ring Rows / 10 Air Squats / 10 Empty Bar Push Press / 10 Sit ups Max Calories in 30 Minutes: Bike * Every 2 Minutes Stop and do (the workout starts with this): 1 Muscle up 2 Clusters 3 Bar Facing Burpees

Warm up: 20 Jumping Jacks / 10 Push ups / 20 Mountain Climbers / 10 Ring Rows 1 . For 8 Sets: 2 Bench Press (Same Weight all Sets, a little heavier than last week) 8 Single-arm Dumbbell Bent over Row (per arm-keep it light) 2 . Every Minute on the Minute for 16 Minutes:Continue reading “WOD Tuesday November 4th”

Warm up: 1 Minute on Bike / 30 Seconds in the bottom of a squat / 10 Kang Squats / 10 Sit ups 1 . For 6 Sets: Back Squat 5, 5, 5, 10, 10, 10 (3 heavy sets of 5, 3 challenging sets of 10, you can do sets across or increasing weight, heavierContinue reading “WOD Monday November 3rd”