Category Archives: CrossFit

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

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: 1 Back Squat 1 Minute: 1 Snatch 2 . 3 Rounds for Time: 5 Clean and Jerks @ heavy 10 Box Jump Overs 20Continue reading “WOD Friday October 6th”

Warm up: 10 back extensions/ 10 Sit ups/ 1 Minute Plank/ 10 Push ups 1 . 5 Sets of 4 Reps: Bench Press *Increase weight as you go 2 . 3 Sets of 10 Reps: Weighted Push ups 3 . For Time: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Taters w/ KettlebellContinue reading “WOD Thursday October 5th”

Warm up: 2 Minutes on Bike/ PVC Pull Throughs/ 10 Ring Rows/ Empty Bar Snatch Work For Time: 10 Power Snatches @ heavy-ish Singles 800 Meter Run 80 Jumping Pull ups 10 Power Snatches 400 Meter Run 40 Pull ups 10 Power Snatches 200 Meter Run 20 Chest to Bar Pull ups 10 Power SnatchesContinue reading “WOD Wednesday October 4th”

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 . As Many Rounds As Possible in 12 Minutes: 3 Hang Power Cleans 6 Front Rack Barbell Lunges (3 Per Leg)Continue reading “WOD Tuesday October 3rd”

Warm up: 2 Minute on bike/ 10 Back Extensions / 10 Sit ups / 10 Air squats 1 . Every 3 Minutes for 5 Sets: 2 Minutes: 5 Front Squats 1 Minute: Double Unders 2 . 2 Rounds for Time: 20 Burpees 200 Meter Row