Category Archives: CrossFit

Warm up: 2 Rounds: 10 Inch worms / 10 Seated good mornings / 10 Kang Squats 1 . Every 90 Seconds for 6 Sets Each: (18 total minutes) 1st Set of 90 Seconds: 1 Back Squats *Increase Weight Each Set 2nd Set of 90 Seconds: Right number of pull ups 2 . 3 Rounds for Time:Continue reading “WOD Monday January 30th”

Warm up: 2 Rounds: 10 Inch worms / 10 Seated good mornings / 10 Bench Push ups 1 . Every 90 Seconds for 6 Sets Each: (18 total minutes) 1st Set of 90 Seconds: 2 Bench Press *Increase Weight Each Set 2nd Set of 90 Seconds: 2 Deadlifts *Increase Weight Each Set 2 . ForContinue reading “WOD Friday January 27th”

Warm up: 100′ Back pedal / 100′ high skip / 100′ karaoke / 100′ side shuffle 1 . Every Two Minutes for 10 Minutes: 100 Meter Row 3 . 3 Rounds for Time: 10 Power Snatches 15 Reverse Burpees

Warm up: 2 minutes on a bike, 10 Burpees For Time: 400 meter run Then: *Break up however you like* 100 Walking Lunges 100 Kettlebell Swings 100 Push ups 100 Sit ups 100 Ring Rows 100 Air Squats Then: 400 meter run

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows / 6 Jumping lunges 1 . For 5 Sets: 2 Split Jerks from Rack *increase weight each set 2 . As Many Rounds as Possible in 12 Minutes: 3 Power Cleans 3 Box Jumps 3 Toes toContinue reading “WOD Tuesday January 24th”

Warm up: 2 Minutes on a machine / 10 GHD Raises / 10 GHD sit ups / 5 GHD Raises / 5 GHD sit ups / Air squat x 10 / Cossack squat x 8 each side / Air squat x 6 / Cossack squat x 4 each side 1 . Every 90 Seconds forContinue reading “WOD Monday January 23rd”

Warm up: 2 Rounds: 10 Inch worms / 10 Seated good mornings / 10 Bench Push ups 1 . Every 90 Seconds for 6 Sets Each: (18 total minutes) 1st Set of 90 Seconds: 3 Bench Press *Increase Weight Each Set 2nd Set of 90 Seconds: 3 Deadlifts *Increase Weight Each Set 2 . ForContinue reading “WOD Friday January 20th”

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 BTN Push press / 3 Heaving snatch balance / 3 Snatch pull / 3 Hang snatch 1 . Find a Max in 12 Min: Hang Snatch 2 . Find a Max in 8 Min: Full Snatch 3 . As Many Rounds As Possible inContinue reading “WOD Thursday January 19th”

Warm up: 400 Meter run / 15 Burpees / 10 sit ups Every Minute on the Minute for 40 Minutes: 1st Minute: DBall Over Shoulder 2nd Minute: Rope Climb 3rd Minute: Wall Walks 4th Minute: Muscle ups or Pull ups

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows / 6 Jumping lunges 1 . For 5 Sets: 3 Split Jerks from Rack *increase weight each set 2 . 4 Rounds For Time: 10 Devil Presses 20 Calorie Bike