Category Archives: CrossFit

Warm up: 1 Minute on bike/ 10 Banded Good Mornings/ 10 sit ups/ 50ft bear crawl / 10 sit ups 1 . Superset for 5 sets: 6 Pendlay Row 50 ft Sled Push or pull 2 . As Many Rounds as Possible in 10 Minutes: *Increase each by 2 reps per round Hang Power SnatchContinue reading “WOD Friday June 16th”

Warm up: 15 GHD sit ups/ 15 back extensions/ 5 empty bar strict press/ 5 empty bar push press/ 5 empty bar jerks 1 . For 8 Sets: 2 Jerks from rack *Increase weight each set 2 . 5 Rounds for Time: 3 Muscle ups 30 Double Unders 30 Air Squats

Warm up: 400 Meter Run / 10 Back Extensions / 10 Sit ups “Fight Gone Bad” Three rounds of:Wall-ball @ 20 / 14 (Reps)Sumo deadlift high-pull @ 75 / 53 (Reps)Box Jump @ 20″ (Reps)Push-press @ 75 / 53 (Reps)Row (Calories) In this workout you move from each of five stations after a minute. TheContinue reading “WOD Wednesday June 14th”

Warm up: PVC Pull throughs/ 8 Empty bar muscle cleans / 8 Empty bar front squats 1 . For 10 Sets: 1 Clean (increase weight each set) 100 Meter Jog after each set 2 . For Time: 20 Handstand push ups 10 Power Cleans 40 Bar Facing Burpees 10 Power Cleans 20 Handstand push ups

Warm up: 2 Minute Row/ Front Rack Stretches/ 10 Empty Bar Front Squats / 30 Second Bottom of Squat hold 1 . 5 Sets of 3 Reps: Front Squat 2 . “Helen” 3 Rounds for Time: 400 Meter Run 21 American Kettlebell Swings 1.5 pood/ 1 pood 12 Pull ups

Warm up: 1 Minute on bike/ 10 Banded Good Mornings/ 10 sit ups/ 10 Empty Bar Deadlifts/ 10 sit ups 1 . Find a Max: Deadlift 2 . 10 Rounds for Time: 3 Reverse Burpees 3 Pistols per leg or 12 Air squats 6 Push ups

Warm up: 15 GHD sit ups/ 15 back extensions/ 5 empty bar strict press/ 5 empty bar push press/ 5 empty bar jerks 1 . For 10 Sets: 2 Jerks from rack *Increase weight each set 2 . For Time: 800 Meter Run 40 Calorie Row 400 Meter Run 20 Calorie Bike

Warm up: PVC pull throughs/ 5 Burpees/ 10 Ring Rows/ 15 Sit ups 12 Rounds for Time: 1 Rope Climb 3 Overhead Squats *from floor 2 Muscle ups 6 Box jump overs

Warm up: PVC Pull throughs/ 8 Empty Bar Overhead Squats/ 8 Empty Bar Snatches 1 . For 10 Sets: 1 Snatch (increase weight each set) 100 Meter Jog after each rep 2 . As Many Rounds as Possible in 12 Minutes: 24 Mountain Climbers 12 Sit ups 6 Wallballs

Warm up: 2 Minute Row/ Front Rack Stretches/ 10 Empty Bar Front Squats / 30 Second Bottom of Squat hold 1 . 5 Sets of 4 Reps: Front Squat 2 . 3 Rounds For Time: 12 Hang Power Clean 6 Push Press 60 Double Unders