Category Archives: CrossFit

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”

Warm up: 10 Good Mornings / 10 Glute Ham Sit ups / 10 Back extensions 1 . 5 Sets of 2 Reps: Deadlift 2 . As Many Rounds as Possible in 14 Minutes: 60 Double Unders 40 Walking Lunges 20 Ring Rows

Warm up: 2 Minutes on any machine, Empty bar snatch or clean and jerk warm up 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: Your Favorite Olympic Lift 2nd Minute: Rope Climb 2 . For Time: 60 Push ups 30 Handstand Push ups

Warm up: 20 Jumping Jacks, 10 Ring Rows, 20 Jumping Jacks, 10 Mountain Climbers Every Minute on the Minute for 27 Minutes: Minute 1: Pull ups Minute 2: 1 Thruster Minute 3: Pull ups Minute 4: Bike Minute 5: Pull ups Minute 6: 2 Power Clean and Jerks Minute 7: REST Minute 8: 1 ThrusterContinue reading “WOD Wednesday March 22nd”