Category Archives: CrossFit

Warm up: 1 Minute on Bike / PVC Pull Throughs / 10 Back Extensions / 10 Sit ups / Empty Bar Snatches 1 . For 4 Sets (Not For Time): 500, 400, 300, 200 Run 5, 4, 3, 2 Snatches (Increase weight each set) 2 . Every Minute on the Minute for 10 Minutes: 1st:Continue reading “WOD Thursday July 23rd”

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Sit ups / 10 Ring Rows / Empty Bar Clean and Jerks For Time: 25 Power Cleans 20 Power Clean and Jerks 15 Full Cleans 10 Full Clean and Jerks RX: Bodyweight / 75%-85% Bodyweight *Stop every 2 Minutes and do 5-10 Pullups dependingContinue reading “WOD Wednesday July 22nd”

Warm up: 20 Mountain Climbers / 10 Push ups / 10 Sit ups / 30 Second Handstand Hold or Plank 1 . For 4 Sets: 5 Kettlebell Strict Press + 5 Kettlebell Push Press 100 Ft Rack Walk 20 Bench Sit ups 2 . 3 Rounds for Time: 25 / 20 Calorie Bike 25 BoxContinue reading “WOD Tuesday July 21st”

Warm up: 1 Minute on Bike / 30 second in the bottom of a squat / 10 Kang Squats / Empty Bar Back Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 2 Back Squats 2nd Minute: 100 Meter Run 2 . As Many Rounds as Possible in 12 Minutes: 6Continue reading “WOD Monday July 20th”

Warm up: 20 Jumping Jacks / 10 Back Extensions / 20 Mountain Climbers / 10 Banded Good Mornings 1 . For 6 Sets: 10 Russian Kettlebell Swings (challenging weight) 10 Kettlebell Figure 8’s 30 Seconds of Ski Erg 2 . For Time: 100 Empty Bar Strict Press *Put the bar down do 50 Double Unders

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar Power Cleans / Practice Tough-n-go with light weight 1 . For 5 Sets: 10, 8, 6, 4, 2 Touch-n-Go Power Snatch Right # of Pistols *Increase weight each set, Make sure you take enough rest between your setsContinue reading “WOD Thursday July 16th”

Warm up: 200 Meter Jog / 10 Good Mornings / 10 Sit ups / 5 Tuck Jumps / Empty Bar Power Cleans and Deadlifts As Many Reps as Possible in 36 Minutes: Burpee Pull up Power Clean Burpee Box Jump Over Deadlift (Same weight as your Power Clean) *Increase by 1 Rep every Round*

Warm up: 20 Mountain Climbers / 10 Push ups / 10 Sit ups / 10 Lunges 1 . For 4 Sets: 5 Overhead Barbell Lunges Per Leg 10-20 GHD Sit ups 20 Calorie Bike 2 . Every 1:45 for 6 rounds: 150 / 100 Meter Row 20, 16, 12, 8, 4, 0 Dumbbell Thrusters

Warm up: 1 Minute on Bike / 30 second in the bottom of a squat / 10 Kang Squats / Empty Bar Back Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 3 Back Squats 2nd Minute: 100 Meter Run 2 . For Time: 2, 4, 6, 8, 10, 8, 6,Continue reading “WOD Monday July 13th”

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Banded Good Mornings / 10 Sit ups 1 . For 10 Sets: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Deadlift (Use Wave Loading) Right # of Toes to Bar or Toes to Rings 2 . For Time: 600 Meter Run 6 MinutesContinue reading “WOD Friday July 10th”