Category Archives: CrossFit

Warm up: 10 glute ham raise/ 10 sit ups/ 10 good mornings/ 10 sit ups 1 . 5 sets of 3 reps: Deadlift 2 . For Time: 20 Hang Power Cleans 40 Jumping Pull ups 80 Sit Ups 40 Push ups 20 Hang Power Cleans

Warm up: 100′ Back pedal / 100′ high skip / 100′ karaoke / 100′ side shuffle  1 . For 4 Rounds: 20/15 Calorie Bike 100 Meter Run *Rest 2 Minutes between each Round 2 . As Many Rounds as possible in 7 Minutes: 30 Double Unders 3 Wall Climbs Immediately into As many reps asContinue reading “WOD Thursday May 25th”

Warm up: pvc pull throughs/ 10 ring rows/ 10 Burpees For Time: 6 Rounds of: 1 Snatch 1 Rope Climb 6 Rounds of: 1 Snatch 2 Seated Box jumps 6 Rounds of: 1 Snatch 2 Muscle ups 6 Rounds of: 1 Snatch 2 Seated Box Jumps *Increase the weight on your snatches throughout the workout

Warm up: 50 ft Bear Crawl/ 20 Mountain Climbers/ 50 ft Bear Crawl 1 . For 5 Sets (30 Seconds on, 1 Minute off): Seated Press against a wall with 2 dumbbells 2 . 4 Rounds for Time: 8 Toes to Bar 16 Overhead Walking Lunges with one kettlebell or dumbbell 32 Switch Steps (doubleContinue reading “WOD Tuesday May 23rd”

Warm up: 200 Meter Run/ 10 Glute ham sit ups/ 10 air squats/ 10 glute ham raise/ 10 air squats 1 . Every 2:00 for 6 Sets: 1 Back Squat (Increasing weight) 2 . For Time: 30 Bar Facing Burpees 30 Clean and Jerks 1 Mile Run

Warm up: 10 glute ham raise/ 10 sit ups/ 10 good mornings/ 10 sit ups 1 . 5 sets of 4 reps: Deadlift 2 . As Many Rounds as Possible in 16 Minutes: 30 Second Plank / Handstand Hold Air Squats (Start at 5 and increase by 5 each Round) Pullups (Start at 3 andContinue reading “WOD Friday May 19th”

Warm up: Empty bar warmup 1 . Every 1:15 for 8 Sets: 1 Snatch Every 1:15 for 8 Sets: 1 Clean and Jerk 2 . For Time: 40 Calorie Row 80 Kettlebell Swings 160 Double Unders

Warm Up: 2 minutes on bike, 10 air squats/ 10 push ups/ 10 sit ups For Time: 80 Wallballs 20 Toes to Bar 40 Box Jump Overs 15 Toes to Bar 20 Devil Presses 15 Toes to Bar 40 Box Jump Overs 20 Toes to Bar 80 Walking Lunges Holding wallball

Warm up: 1 minute plank/ 20 Mountain Climbers 1 . For 5 Sets: With 2 Kettlebells or Dumbbells 30 second Overhead Hold + 5 Push Press + 30 Second Overhead Hold *Rest 2 Minutes Between each set 2 . 2 Rounds for Time: 10 Power Cleans 20 Calorie Bike

Warm up: 1 Minute on bike/ 30 second bottom of squat hold/ 10 glute ham raise/ 10 empty bar squats 1 . Every 2:00 for 4 Sets: 2 Back Squats Increasing weight 2 . For Time: 1 Mile Run 43 Burpee Pullups