Category Archives: CrossFit

Warm up: 10 air squats/ 10 behind the neck presses/ 10 sit ups/ 10 empty bar overhead squats 1 . Find a Max: Overhead Squat 2 . 6 Rounds for Time: 10 Single arm Dumbbell Thrusters (5 per side) 8 Toes to bar

Warm up: Empty bar snatch warm up lead by coach 1 . Every 1:15 for 15 Sets: 1 Snatch 2 . For Time: 30 Burpees 20 Box Jumps 10 Muscle ups 20 Box Jumps 30 Burpees

Warm up: 200 meter run, 20 burpees Every Minute on the Minute for 32 Minutes(for max reps) : 1st Minute: 30 seconds of push ups 2nd Minute: 30 seconds of calories on bike 3rd Minute: 30 seconds of Wallballs 4th Minute: 30 seconds of sit ups

Warm up: 4 Wollymockers 1 . Super Set for 5 sets: 2 Push Press ( Increase Weight as you go ) 5 Parallette Pass Throughs 2 . 3 Rounds for Time: 32 Double unders 16 Pull ups 8 Deadlifts

Warm up: 1 Minute on bike/ 30 seconds of air squats/ 10 glute ham sit up/ 10 glute ham raise 1 . Every 1:45 for 4 Sets: 2 Pause Squats (same weight accross) *Increase weight for Back Squats Every 1:45 for 4 Sets: 2 Back Squats (same weight accross) 2 . For Time: 300 MeterContinue reading “WOD Monday May 1st”

Warm up: 2 Rounds: 10 Inch worms / 10 Seated good mornings    1 . 5 sets of 2 reps: Overhead Squat 2 . For Time: 800 meter run 40 Deadlifts 20 burpees over bar

Warm up: 30 Second Plank or handstand hold/ 15 g lute ham Sit ups / 30 Second Plank or handstand hold 1 . Every 3 Minutes for 5 Sets: (1 Minute of Work, 2 Minutes of Rest) Handstand Walk or Wall Walks 2 . For Time: 18, 16, 14, 12, 10, 8, 6, 4, 2 DoubleContinue reading “WOD Thursday April 27th”

Warm up: 10 ring rows / 10 air squats / 10 empty bar jerks For Time: 2000 meter row 20 Clean and Jerks 20 pull ups 1500 meter row 15 clean and jerks 15 pull ups 1000 meter row 10 clean and jerks 10 pull ups 500 meter row 5 clean and jerks 5 pullContinue reading “WOD Wednesday April 26th”

Warm up: 4 Wollymockers 1 . Super Set for 5 sets: 3 Push Press ( Increase Weight as you go ) 5 Parallette Pass Throughs 2 . 10 Rounds not for Time: 1 Snatch 30 Seconds on bike

Warm up: 1 Minute of jumping jacks/ 1 Minute squat hold/ 1 Minute toy soldiers 1 . Every 1:30 for 5 Sets: 2 Pause Squats (same weight accross) *Increase weight for Back Squats Every 1:30 for 5 Sets: 2 Back Squats (same weight accross) 2 . For Time: 40 Wall balls 30 Toes to barContinue reading “WOD Monday April 24th”