Category Archives: CrossFit

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Good Mornings 1 . Deadlift for the following sets: *Increase weight as you go 4, 4, 3, 3, 3, 2, 2, 2, 2 2 . For Time: 1000 Meter Row Then: 30, 20, 10 Wallballs Glute Ham Sit ups

Warm up: 1 Minute on Bike / 10 Front Squats / 10 Sit ups / 10 Empty Bar Cleans 1 . Reps: 3, 3, 3, 2, 2, 2, 1, 1, 1 Hang Clean *Hold on to bar and increase weight each set 2 . 3 Rounds For Time: 400 Meter Run 20 Pullups 10 ShoulderContinue reading “WOD Thursday January 25th”

Warm up: 100 Meter jog / 10 Empty Bar Snatches / 10 Push ups / 10 Tuck Jumps For Time: 20 Snatches 40 Handstand Push ups 40 Calorie Bike 15 Snatches *Add Weight 30 Burpee Box Jump Overs 30 Calorie Bike 10 Snatches *Add Weight 20 Handstand Push ups 20 Calorie Bike 5 Snatches *AddContinue reading “WOD Wednesday January 24th”

Warm up: 10 Inch Worms / 10 Sit ups / 20 Mountain Climbers / 10 Push ups 1 . Push Press for the following sets: *Increase weight as you go 4, 4, 3, 3, 3, 2, 2, 2, 2 2 . As Many Rounds As Possible in 14 Minutes: 7 Power Cleans 14 Push upsContinue reading “WOD Tuesday January 23rd”

Warm up: 1 Minute on Bike / 30 Seconds in Bottom of a Squat / 10 Sit ups / 10 Kang Squats / 10 Sit ups 1 . 5 Sets of 2 Reps: Back Squat 2 .  For Time: 20 Overhead Squats 30 Toes to Bar 20 Front Squats 30 Toes to Bar 20 OverheadContinue reading “WOD Monday January 22nd”

Warm up: 10 Ring Rows / 10 Sit ups / 10 Push ups 1 . Every 1:30 For 10 Sets: 1st 1:30: Weighted or Strict Pull ups 2nd 1:30: Weighted or Strict Dips (ring or stationary) 2 . As Many Rounds as Possible in 10 Minutes: 10 Kettlebell Swings 10 Single Arm Kettlebell Thrusters (5Continue reading “WOD Friday January 19th”

Warm up: 1 Minute on Bike / 10 Air Squats / 10 Sit ups / Empty Bar Snatch Work 1 . Reps: 3, 3, 3, 2, 2, 2, 1, 1, 1 Hang Clean *Hold on to bar and increase weight each set 2 . For Time: 300 Meter Row 20 Box Jump Overs 10 MuscleContinue reading “WOD Thursday January 18th”

Warm up: 100 Meter jog / Empty Bar Snatch Warm up Every Minute on the Minute for 20 Minutes: 1st Minute: 1 Snatch + Hang Snatch 2nd Minute: Bike 30 seconds Every Minute on the Minute for 16 Minutes: 1st Minute: 1 Snatch 2nd Minute: Bike 30 seconds

Warm up: 20 Jumping Jacks / 50 Ft Bear Crawl / 30 sec Handstand Hold / 10 Push ups 1 . 5 Sets of 1: Seated Strict Press *Increase weight as you go 5 Sets of 1: Bench Press *Increase weight as you go 2 . For Time: 8, 6, 4, 2 Wall Walks 16,Continue reading “WOD Tuesday January 16th”

Warm up: 1 Minute on Bike / 30 Seconds in Bottom of a Squat / 10 Sit ups / 10 Kang Squats / 10 Sit ups 1 . 5 Sets of 3 Reps: Back Squat 2 .  “I Have a Dream” 6 Rounds for time of: 30 Double unders 3 Deadlifts 3 Hang power cleansContinue reading “WOD Monday January 15th”