Category Archives: CrossFit

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

Warm up: 400 Meter run / 15 Burpees / 10 sit ups 1 . For 10 Sets: 3 Bench Press, increase when you feel comfortable 2 . For Time: 20 Power Cleans 40 Burpees over Bar 20 Power Cleans 40 Burpee Box Jumps

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 BTN Push press / 3 Heaving snatch balance / 3 Snatch pull / 3 Hang snatch 10 Rounds for Time: 2 Snatches 4 Toes to Bar Then, 10 Rounds for Time: 1 Snatch 2 Burpee Bar Muscle ups

Warm up: 50 Ft Bear Crawl, 10 Sit ups, 30 Second plank, 10 Sit ups 1 . Find a Max: Strict Press 2 . Max distance standing broad jump 2 . As Many Rounds as Possible in 12 Minutes: Devil Presses 2, 4, 6,… ( Increase by 2 Reps Every Round ) 20 Double Unders

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 3rd”

Warm up: 10 Good Mornings / 10 Glute Ham Sit ups / 10 Back extensions 1 . 10 Sets of 1 Rep: Deadlift 2 . For Time: 30, 20, 10 Pull ups Overhead Squats

Warm up: 400 Meter run / 15 Burpees / 10 sit ups 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 3 Bench Press 2nd Minute: 30 Second Bike 2 . For Time: 1000 Meter Row 10 Wall Walks 500 Meter Row 5 Walk Walks

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 BTN Push press / 3 Heaving snatch balance / 3 Snatch pull / 3 Hang snatch 20 Rounds for Time: 1 Snatch 2 Muscle Ups 4 Burpee Box Step Overs 8 Sit ups

Warm up: 50 Ft Bear Crawl, 10 Sit ups, 30 Second plank, 10 Sit ups 1 . 5 Sets of 2 Reps: Strict Press 2 . 8 Rounds For Time: 1 Power Clean + 2 Hang Cleans + 3 Jerks 200 Meter Run

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 March 27th”