Category Archives: CrossFit

Warm up: 20 Jumping Jacks/ 20 Mountain Climbers/ Empty bar warm up 1 . Every 2 Minutes for 24 Minutes: *Increase weight as you go 1:15- 1 Clean + Bike for remainder of time 0:45 Rest 2 . For Time: 600 Meter Run 30 Pullups 15 Muscle Ups

Warm up: 2 Minute on bike/ 10 Back Extensions / 10 Sit ups / 5 Empty Bar Behind the neck jerks / 5 Empty Bar Overhead Squats 1 . 5 Sets of 2 Reps: *Increase weight as you go Overhead Squat 2 . 4 Rounds for Time: 30 Kettlebell Swings 20 Double Legged Mountain ClimbersContinue reading “WOD Monday September 18th”

Warm up: 2 Minutes on Bike / 10 Banded Good Mornings / 10 Sit ups / 10 PVC pull throughs 1 . Every 3 Minutes for 5 Sets Each: 2 Minutes: 4 Back Squats 1 Minute: 1 Snatch 2 . As Many Rounds as Possible in 10 Minutes: 1, 2, 3, ….increase by 1 repContinue reading “WOD Friday September 15th”

Warm up: 10 back extensions/ 10 Sit ups/ 1 Minute Plank/ 10 Push ups 1 . 5 Sets of 3 Reps: *Increase weight as you go Strict Press 2 . 3 Sets of 2: *Increase weight as you go Push Press 3 . 2 Rounds For Time: 20 Power Cleans 400 Meter Run

Warm up: 1 Minute Bike/ 10 Good Mornings/ 10 Sit ups/ 10 Back extensions 20 Rounds for Time: 3 Deadlifts 6 Power Wallballs 12 Double Unders

Warm up: 20 Jumping Jacks/ 20 Mountain Climbers/ Empty bar warm up 1 . Every 2 Minutes for 24 Minutes: *Increase weight as you go 1:15- 1 Clean + Bike for remainder of time 0:45 Rest 2 . For Time: 12, 10, 8, 10, 12 Pull ups Handstand Push ups 20 Glute Ham Sit upsContinue reading “WOD Tuesday September 12th”

Warm up: 2 Minute on bike/ 10 Glute Back Extensions / 10 Sit ups / 5 Empty Bar Behind the neck jerks / 5 Empty Bar Overhead Squats 1 . 5 Sets of 3 Reps: *Increase weight as you go Overhead Squat 2 . Every 3 Minutes for 5 Rounds: 15/ 10 Calorie Row orContinue reading “WOD Monday September 11th”

Warm up: 2 Minutes on Bike / 10 Banded Good Mornings / 10 Sit ups / 10 Push ups 1 . Every 3 Minutes for 5 Sets Each: 2 Minutes: 5 Back Squats 1 Minute: 1 Snatch 2 . 3 Rounds For Time: 12 Handstand Push ups 8 Hang Power Cleans 4 Wall Walks 2Continue reading “WOD Friday September 8th”

Warm up: 10 back extensions/ 10 Sit ups/ 1 Minute Plank/ 10 Push ups 1 . 5 Sets of 4 Reps: *Increase weight as you go Strict Press 2 . 4 Sets of 3: *Increase weight as you go Push Press 3 . Every Minute on the Minute for 18 Minutes: 1st Minute: Double UndersContinue reading “WOD Thursday September 7th”

Warm up: 200 Meter Run/ 10 Ring Rows/ 10 Sit Ups/ 5 Tuck Jumps For Time: 30 Burpee Bangers 25 Hang Power Snatches 25 Toes to Bar 20 Box Jump Overs 20 Burpee Bangers 15 Hang Power Snatches 15 Toes to Bar 10 Box Jump Overs 10 Burpee Bangers 5 Hang Power Snatches