Category Archives: CrossFit

Warm up: 100 Meter Run / 10 Banded Good Mornings / 10 Sit ups / 10 Kang Squats 1 . 5 Sets of 4 Reps: Deadlift (Increase weight each set) 2 . For Time: 32, 24, 16, 8 Sit ups with Legs Straight 16, 12, 8, 4 Strict Pull ups 8, 6, 4, 2 BoxContinue reading “WOD Friday October 20th”

Warm up: 10 back extensions/ 10 Sit ups/ 1 Minute Plank/ 10 Push ups 1 . 5 Sets of 2 Reps: Bench Press *Increase weight as you go 2 . 3 Sets of 8 Reps: Weighted Push ups 3 . As Many Rounds as possible in 15 Minutes: 3 Power Cleans 5 Bar Facing BurpeesContinue reading “WOD Thursday October 19th”

Warm up: 200 Meter Run / 10 Inch Worms / 10 Sit ups / 10 Ring Rows Every Minute on the Minute 33 Minutes: 1st Minute: 50-100″ Bear Crawl w/ Sliders 2nd Minute: Right # of Toes to Bar 3rd Minute: Reverse Burpees

Warm up: 1 Minute on Rower / PVC Pull throughs / 5 Behind the Neck Press / 5 Heaving Snatch Balance / 5 Hang Muscle Snatch 1 . Every 30 Seconds for 10 Sets: 1 Hang Snatch (Same weight, move fast under the bar) 2 . Every Minute for 10 Minutes: 1 Snatch (Increase weightContinue reading “WOD Tuesday October 17th”

Warm up: 2 Minute on bike/ 10 Back Extensions / 10 Sit ups / 10 Air squats 1 . Every 3 Minutes for 5 Sets: 2 Minutes: 3 Front Squats 1 Minute: Double Unders 2 . 3 Rounds For Time: 10 Handstand Push ups 15 Pull ups 20 Barbell Lunges (10 Per Leg)

Warm up: 100 Meter Run / 10 Banded Good Mornings / 10 Sit ups / 10 Kang Squats 1 . 5 Sets of 5 Reps: Deadlift 2 . For Time: 10-1 Power Clean 1-10 Burpees over bar

Warm up: 10 back extensions/ 10 Sit ups/ 1 Minute Plank/ 10 Push ups 1 . 5 Sets of 3 Reps: Bench Press *Increase weight as you go 2 . 3 Sets of 8 Reps: Weighted Push ups 3 . As Many Rounds as possible in 6 Minutes: 12 Kettlebell Swings 12 Calorie Bike ImmediatelyContinue reading “WOD Thursday October 12th”

Warm up: 2 Minutes on Bike/ 10 Back Extensions / 10 Sit ups / 10 Air Squats For Time: 5 Rounds of: 5 Thrusters 10 Calorie Row Wall climb (Start at 1 then add 1 Rep every Round) Immediately into, 3 Rounds of: 5 Thrusters 10 Calorie Row Rope Climb (Start at 1 reps addContinue reading “WOD Wednesday October 11th”

Warm up: 200 Meter Run/ 100 Ft Bear Crawl 1 . For 5 Sets: Handstand Walk or Handstand Push ups 10-20 Glute Ham Sit ups *Rest at least 2 Minutes between each Round 2 . For Time: 5 Hang Power Cleans 10 Box Jump Overs or Step Overs 10 Hang Power Cleans 20 Box JumpContinue reading “WOD Tuesday October 10th”

Warm up: 2 Minute on bike/ 10 Back Extensions / 10 Sit ups / 10 Air squats 1 . Every 3 Minutes for 5 Sets: 2 Minutes: 4 Front Squats 1 Minute: Double Unders 2 . 2 Rounds For Time: 800 Meter Run 40 Wallballs 20 Pull ups