Category Archives: CrossFit

Warm up: 1 Minute on Bike / 10 Banded Good Mornings / 10 Sit ups / 10 Push ups 1 . Superset 5 Sets of 4 Reps: *Increase weight as you go Bench Press Deadlift 2 . For Time: 10 Muscle ups 15 Reverse Burpees 20 Wallballs 25 Reverse Burpees 30 Pull ups 35 ReverseContinue reading “WOD Friday August 11th”

Warm up: 10 GHD sit ups/ 10 back extensions/ 10 Ring Rows 1 . 1 Set of Max Strict Pull ups 2 . Every 3 Minutes for 5 Sets: 30 Seconds of Max Calorie Row Right # of Strict Handstand Push ups 3 . For Time: 10, 8, 6, 4, 2 Devil Press 20, 16,Continue reading “WOD Thursday August 10th”

Warm up: 1 Minute on bike/ 30 Mountain Climbers As Many Rounds as possible in 26 Minutes: 1 Rope Climb 2 Box Jump Overs 4 Shoulder to Overhead 8 Glute Ham Sit ups

Warm up: 10 Burpees / 10 PVC Pull throughs / Empty bar warm up 1 . For 8 Sets: 1 Snatch + 1 Hang Snatch *increase weight as you go 2 . For 8 Sets: 1 Clean + 1 Hang Clean *increase weight as you go 3 . 6 Rounds for Time: 6 Deadlifts 6Continue reading “WOD Tuesday August 8th”

Warm up: 2 Minute on bike/ 10 Back Extentions / 10 Sit ups / Wrist and Front Rack Stretches 1 . Front Squat: 12, 12, 4, 4, 4 *Increase Weight Each Set 2 . For Time: 800 Meter Run 40 Toes to Bar 20 Power Cleans

Warm up: 1 Minute on Bike / 10 Banded Good Mornings / 10 Sit ups / 10 Push ups 1 . Superset 5 Sets of 5 Reps: *Increase weight as you go Bench Press Deadlift 2 . For Time: 20, 15, 10, 5 Toes to Rings Wallballs

Warm up: 10 GHD sit ups/ 10 back extensions/ 10 Sit ups / 10 Ring Rows / 10 Empty Bar Strict Press 1 . Every 2:30 Minutes for 5 Sets: 2 Strict Press Right # of Strict Pull ups 2 . As Many Rounds as Possible in 12 Minutes: 6 Hang Power Snatch 12 SitContinue reading “WOD Thursday August 3rd”

Warm up: 2 Minutes on bike / 15 Air Squats / 15 Mountain Climbers “Kelsey” For Time: 40 Thrusters @ light 30 Box Jumps 20 Handstand Push ups 10 Wollymockers 20 Handstand Push ups 30 Box Jumps 40 Thrusters @ light

Warm up: 10 Burpees / 10 PVC Pull throughs / Empty bar warm up 1 . Find a Max of 2 Reps Touch and Go: Power Snatches 2 . Find a Max of 2 Reps Touch and Go: Power Cleans 3 . 3 Rounds for Time: 20 Pull ups 20 Dumbbell Shoulder to Overhead 200Continue reading “WOD Tuesday August 1st”

Warm up: 2 Minute on bike/ 10 Back Extentions / 10 Sit ups / Wrist and Front Rack Stretches 1 . Front Squat: 10, 10, 5, 5, 5 *Increase Weight Each Set 2 . “The Test Version 2”: Every 90 seconds 12 minutes ( 8 sets ) 30 Seconds max calorie row 30 seconds maxContinue reading “WOD Monday July 31st”