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 3, 3, 2, 2, 2, 1, 1, 1, 1 2 . Every 4 Minutes For 5 Rounds: *3 Minutes Work, 1 Minute Rest 5 PowerContinue reading “WOD Friday February 2nd”

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 Clean *Hold on to bar and increase weight each set 2 . Max Reps in 12 Minutes: *Increase by 2 Reps Each Round DevilContinue reading “WOD Thursday February 1st”

Warm up: 100 Meter jog / 10 Empty Bar Thrusters / 10 Ring Rows / 10 Box Step Overs As Many Rounds as Possible in 26 Minutes: 3 Thrusters 6 Pullups 9 Box Jump Overs 12 Sit ups

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 3, 3, 2, 2, 2, 1, 1, 1, 1 2 . For Time: 400, 300, 200, 100 Row 20, 15, 10, 5 Wallballs

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 .  4 Rounds for Time: 12 Reverse Burpees 6 Hang Power Snatch 3 Wall Walks

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”