Category Archives: CrossFit

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 20th”

Warm up: 10 Good Mornings / 10 Glute Ham Sit ups / 10 Back extensions 1 . 5 Sets of 3 Reps: Deadlift 2 . For Time: 40 Glute Ham Sit ups 80 Double Unders 30 Bench Press 40 Double Unders 20 Bench Press 15 Glute Ham Sit ups

Warm up: 400 Meter Run, 10 Ring Rows, 20 Air Squats 1 . Max: 500 Meter Row 2 . As Many Rounds as possible in 10 Minutes: 5 Step Overs holding Dumbbells 10 Burpee Pull ups Immediately into, As Many Rounds as Possible in 5 Minutes: 5 Burpee Step Overs holding Dumbbells 10 Pull ups

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 muscle  clean / 3 front squat / 3 hang clean  15 Rounds for Time: 1 Clean and Jerk 2 Muscle Ups 2 Wall Walks 4 Toes to Bar

Warm up: 50 Ft Bear Crawl, 10 Sit ups, 30 Second plank, 10 Sit ups 1 . 5 Sets of 4 Reps: Strict Press 2 . For Time: 100 Walking Lunges 80 Sit ups 60 Kettlebell Swings 40 Wallballs 20 Calorie Bike

Warm up: 10 Back Extensions / 10 Sit ups / 10 Air squats 1 . 1 Sets of 20 Reps: Front Squat 2 . 5 Rounds for Time: 5 Clean and Jerks 15 Pull ups

Warm up: 10 Good Mornings / 10 Sit ups / 10 Back extensions 1 . 5 Sets of 4 Reps: Deadlift 2 . For Time: 30, 20, 10 Kettlebell Clean and Jerks 200 Meter Run 30, 20, 10 Kettlebell Taters 200 Meter Run

Warm up: 400 Meter Run, 10 Ring Rows, 20 Air Squats 1 . Every 4:00 for 3 Sets: 400 Meter Row 2 . As Many Rounds as possible in 14 Minutes: 7 Thrusters 7 Toes to Bar 7 Handstand Push ups 7 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 Every Minute on the Minute for 36 Minutes: 1st Minute: 1 Snatch 2nd Minute: Rope Climb 3rd Minute: 1 Snatch 4th Minute: Bike

Warm up: 50 Ft Bear Crawl, 10 Sit ups, 30 Second plank, 10 Sit ups 1 . 5 Sets of 5 Reps: Strict Press 2 . 3 Rounds for Time: 12 Hang Power Cleans 6 Bar Facing Burpees 3 Muscle ups