Category Archives: CrossFit

Warm up: 10 PVC Pull Throughs / 10 Back Extensions / 10 PVC Overhead Squats 1 . 5 Sets of 3 reps: Overhead Squat 2 . 14 Rounds For Time: 2 Deadlifts 100 Meter Run

Warm up: 30 Second Plank / 15 Sit ups / 30 Second Plank 1 . Every 3 Minutes for 5 Sets: (1 Minute of Work, 2 Minutes of Rest) Handstand Walk or Wall Walks 2 . For Time: 20 Clean and Jerks 40 Bar Facing Burpees 60 Calorie Bike

Warm up: 2 Minutes on a machine, 10 Empty bar snatches, 10 Lunges As Many Rounds as Possible in 30 Minutes: 3 Hang Snatches 6 Box Jump Overs 12 Sit ups or Glute Ham Sit ups 24 Double Unders

Warm up: 50 Ft Bear Crawl, 10 Sit ups, 30 Second plank, 10 Sit ups 1 . Super Set for 5 sets: 4 Push Press ( Increase Weight as you go ) 5 Parallette Pass Throughs 2 . For Time: 5 Rounds: 10 Pull ups 5 D-Ball over shoulder Then,: 5 Rounds: 10 Hang PowerContinue reading “WOD Tuesday April 18th”

Warm up: 1 Minute of jumping jacks/ 1 Minute squat hold/ 1 Minute toy soldiers 1 . Every 1:15 for 6 Sets: 2 Pause Squats (same weight accross) *Increase weight for Back Squats Every 1:15 for 6 Sets: 2 Back Squats (same weight accross) 2 . For Time: 400 Meter Run Then: 10 Rounds of:Continue reading “WOD Monday April 17th”

Warm up: 10 PVC Pull Throughs / 10 Back Extensions / 10 PVC Overhead Squats 1 . 5 Sets of 4 reps: Overhead Squat 2 . For Time: 50, 40, 30, 20 ,10 Double Unders 25, 20, 15, 10, 5 Hang Power Snatch

Warm up: 10 push ups / 15 Sit ups / 20 Jumping Jacks 1 . 5 sets of 5: Weighted Push ups 2 . 3 Rounds for Time: 18 Calorie Row 12 Thrusters 6 Burpees over Rower

Warm up: 2 Minutes on any machine, 10 Ring Rows/ 10 Tuck Jumps /10 Empty bar Cleans Every Minute on the Minute for 12 Minutes: 1st Minute: Hang Power Clean 2nd Minute: Strict Pull ups 3rd Minute: Box Jump overs Every Minute on the Minute for 12 Minutes: 1st Minute: Hang Full Clean 2nd Minute:Continue reading “WOD Wednesday April 12th”

Warm up: 50 Ft Bear Crawl, 10 Sit ups, 30 Second plank, 10 Sit ups 1 . Super Set for 5 sets: 5 Push Press ( Increase Weight as you go ) 5 Parallette Pass Throughs 2 . For Time: 100 Meters Farmers Carry w/ kettlebells 25/20 Calorie Bike 50 Ft Walking Lunges Holding KettlebellsContinue reading “WOD Tuesday April 11th”

Warm up: 10 Kang Squats / 10 Sit ups / 10 Empty Bar squats 1 . Every Three Minutes for Two Sets: 3 Front Squats + 6 Back Squats Then, Every Three Minutes for Two Sets: 2 Front Squats + 4 Back Squats Then, Every Three Minutes for Two Sets: 1 Front Squats + 2Continue reading “WOD Monday April 10th”