Category Archives: CrossFit

Warm up: 20 Mountain Climbers / 10 Back Extensions / 10 Sit ups Every 3 Minutes for 10 Rounds: 1 Deadlift + 1 Clean + 1 Front Squat + 1 Jerk Burpees over the Bar (Rounds as follow: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1) Calories on Rower (Rounds as follow: 2,Continue reading “WOD Wednesday April 10th”

Warm up: 2 Rounds: 50 ft bear crawl / 10 Push ups 1 . Bench Press: 6, 4, 4, 2, 2, 1, 1 *increase weight each set 2 . For Time: 30 Jumping Pull ups 60 Walking Lunges 20 Pull ups 40 Box Step Overs 10 Chest to Bar pull ups 20 Box Step upsContinue reading “WOD Tuesday April 9th”

Warm up: 1 Minute on Bike / 5 Inch worms / 30 Seconds in bottom of squat / 10 Empty Bar Squats 1 . 5 Sets of: 3 Anderson Squats 6 Pendlay Rows 2 .  As Many Rounds as possible in 10 Minutes: 200 Single unders 50 Empty Bar Thrusters

Warm up: 5 Burpees / 10 Kang Squats / 15 Double Leg Mountain Climbers 1 . 5 Rounds NOT for Time: 10 Calorie Bike 20 Air Squats 3 Back Squats (use same weight for all Rounds, but a little more than last week) 2 . 5 Rounds NOT for Time: 20 Glute Ham Sit upsContinue reading “WOD Friday April 5th”

Warm up: 1 Minute on Bike / 5 Good Mornings / 5 Muscle Cleans / 5 Hang Power Cleans 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 1 Full Clean *Increase weight as you go 2nd Minute: 100 Meter Run 2 . As Many Rounds as Possible in 12 Minutes: 1Continue reading “WOD Thursday April 4th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Banded Good Mornings / 10 Air Squats 15 Rounds For Time: 6 Wallballs 4 Toes to Bar 2 Deadlifts

Warm up: 2 Rounds: 50 ft bear crawl / 10 Push ups 1 . Bench Press: 8, 6, 4, 4, 2, 2 *increase weight each set 2 . For Time: 1600 Meter Bike 16 Strict Pull ups 16 Strict Press 800 Meter Bike 16 Strict Press 16 Strict Pull ups 1600 Meter Bike

Warm up: 1 Minute on Bike / 5 Inch worms / 30 Seconds in bottom of squat / 10 Empty Bar Squats 1 . 5 Sets of: 3 Anderson Squats 6 Pendlay Rows 2 .  3 Rounds For Time: 10 Hang Power Snatch 8 Overhead Squats 200 Meter Run

Warm up: 5 Burpees / 10 Kang Squats / 15 Double Leg Mountain Climbers 1 . 4 Rounds NOT for Time: 10 Calorie Bike 20 Air Squats 4 Back Squats (use same weight for all Rounds, but a little more than last week) 2 . 4 Rounds NOT for Time: 20 Glute Ham Sit upsContinue reading “WOD Friday March 29th”

Warm up: 1 Minute on Bike / 5 Good Mornings / 5 Muscle Cleans / 5 Hang Power Cleans 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 1 Power Clean *Increase weight as you go 2nd Minute: 100 Meter Run 2 . For Time: 1, 2, 3, 4, 5 Wall WalksContinue reading “WOD Thursday March 28th”