Category Archives: CrossFit

Warm up: 2 Minutes on a machine / 8 Empty bar hang cleans / 8 Empty bar front squats 1 . For 10 Sets: 1 Hang Clean + Clean (increase weight each set) 100 Meter Jog after each set 2 . As Many Rounds as Possible in 10 Minutes: 5 Strict Press 10 Sit upsContinue reading “WOD Tuesday June 27th”

Warm up: 2 Minute on bike/ Front Rack Stretches/ 10 Empty Bar Front Squats / 30 Second Bottom of Squat hold 1 . Find a Max: Front Squat 2 . For Time: “Fran” 21, 15, 9 Thrusters @ 95 / 63 Pull ups

Warm up: 20 Mountain Climbers / 20 jumping jacks 1 . For 10 Reps Each Side: Turkish Get up *Increase weight if you can 2 . For Time: 800 Meter Run Then, 3 Rounds of: 5 Wall Walks 50 Double Unders

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 6 Sets: 2 Jerks from rack *Increase weight each set 2 . For Time: 50 Glute Ham Sit ups 40 Wall balls 30 Calorie Row 20 Toes to barContinue reading “WOD Thursday June 22nd”

Warm up: 2 Minutes on Bike / 10 Ring Rows / 5 Tuck Jumps / 10 Push ups 15 Rounds for Time: 1 Rope Climb 2 Power Cleans 3 Handstand Push ups 4 Box Jump Overs

Warm up: PVC Pull throughs/ 8 Empty bar hang snatch / 8 Empty bar overhead squat 1 . For 10 Sets: 1 Hang Snatch + Snatch (increase weight each set) 100 Meter Jog after each set 2 . For Time: 10, 20, 30, 40 Ball Slams Medicine Ball Sit ups *100 Ft Walking Lunge afterContinue reading “WOD Tuesday June 20th”

Warm up: 2 Minute on bike/ Front Rack Stretches/ 10 Empty Bar Front Squats / 30 Second Bottom of Squat hold 1 . 5 Sets of 2 Reps: Front Squat 2 . As Many Rounds as Possible in 14 Minutes: 7 devil presses 7 pull ups 7 dumbbell thrusters 7 pull ups

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”