Category Archives: CrossFit

Warm up: 100 Meter Run / 30 Second Plank / 5 Empty Bar Push Press / 5 Empty Bar Jerks 1 . 3 Sets of 5 Reps: Push Press Then, 2 Sets of 5 Reps: Jerks 2 . Every Minute on the Minute for 15 Minutes: (30 seconds of work 30 seconds of rest) 1stContinue reading “WOD Tuesday November 14th”

Warm up: 200 Meter Run/ 10 Back Extensions / 10 Sit ups / 10 Kang Squats 1 . 2 Sets of 4 Reps: Back Squat with Pause in Bottom *Increase Weight as you go Then, 3 Sets of 4 Reps: Back Squat *Increase Weight as you go 2 . For Time: 500 Meter Row 50Continue reading “WOD Monday November 13th”

Warm up: 100 Meter Run / 10 Banded Good Mornings / 10 Sit ups / 10 Kang Squats 1 . 10 Sets of 1 Rep: Deadlift (Increase weight each set) 2 . 4 Rounds for Time: 20 Push ups 20 Calorie Bike

Warm up: 10 Kang Squats/ 10 Sit ups/ 10 Air Squats/ 10 Push Press 1 . Every 1:45 For 10 Sets: 1 Clean + 1 Front Squat + 1 Jerk 2 . For Time: 10 Box Step Overs holding 1 Dumbbell 30 Toes to Bar or GHD Sit ups 20 Box Step Overs holding 1Continue reading “WOD Thursday November 9th”

Warm up: 100 Meter Run / 10 Ring Rows / 10 Push ups / 5 Empty Bar Hang Power Cleans As Many Rounds as Possible in 22 Minutes: 11 Handstand Push ups 11 Calories on Rower 11 Burpee Pull ups 11 Hang Power Cleans

Warm up: 100 Meter Run / PVC Pull throughs / 5 Behind the Neck Press / 5 Heaving Snatch Balance / 5 Hang Muscle Snatch 1 . 20 Minutes to Establish a 1 Rep Max: Snatch 2 . For Time: 1 Mile Run

Warm up: 200 Meter Run/ 10 Back Extensions / 10 Sit ups / 10 Kang Squats 1 . 2 Sets of 5 Reps: Back Squat with Pause in Bottom *Increase Weight as you go Then 3 Sets of 5 Reps Back Squat 2 . 2 Rounds for Time: 20 Strict Pull ups 40 Sit upsContinue reading “WOD Monday November 6th”

Warm up: 100 Meter Run / 10 Banded Good Mornings / 10 Sit ups / 10 Kang Squats 1 . 5 Sets of 2 Reps: Deadlift (Increase weight each set) 2 . Every 3 Minutes for 5 Sets: 20 Wallballs 10 Calorie Bike

Warm up: 10 Kang Squats/ 10 Sit ups/ 10 Air Squats/ 10 Push Press 1 . Every 1:30 For 10 Sets: 1 Cluster + 1 Thruster 3 . As Many Rounds as Possible in 14 Minutes: 7 Handstand Push ups 14 Pull ups 21 Box Step Overs

ITS RUNVEMBER! DON’T FORGET TO SIGN UP. Warm up: 100 Meter Run / 10 Ring Rows / 10 Jumping Lunges / 10 Burpees 15 Rounds for Time: 1 Rope Climb 2 Clean and Jerks 4 Burpee Bangers *Every 5 Minutes Run 200 Meters Starting at 0:00*