Category Archives: CrossFit

Warm up: 10 good mornings/ 10 sit ups/ 10 walking lunges/ 10 sit ups 1 . 5 sets of 5 reps: Deadlift 2 . Every Minute on the Minute for 15 Minutes: 1st Minute: 6-8 per arm Single armed Dumbbell Row w/ knee on bench 2nd Minute: 6-8 per arm Seated dumbbell curl 3rd Minute:Continue reading “WOD Friday May 12th”

Warm up: Empty bar clean and jerk warm up lead by coach 1 . Every 1:15 for 15 Sets: 1 Clean and Jerk 2 . For Time: 20, 15, 10, 5 Burpee box jump overs Calorie Bike Toes to bar

Warm up: empty bar snatch stuff For time: 400 meter run 25 pull ups 50 push ups 75 air squats 400 meter run 10 power snatches (kinda heavy) 400 meter run 25 pull ups 50 push ups 75 air squats 400 meter run

Warm up: 2 min on rower, 50 ft burpee broad jumps 1 . Find a Max: Push Press 2 . For Time: 1000 Meter Row Then 5 Rounds for Time: 7 Handstand push ups 7 hang power cleans

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 3 Sets: 2 Pause Squats (same weight accross) *Increase weight for Back Squats Every 2:00 for 3 Sets: 2 Back Squats (same weight accross) 2 . As Many Rounds asContinue reading “WOD Monday May 8th”

Warm up: 10 air squats/ 10 behind the neck presses/ 10 sit ups/ 10 empty bar overhead squats 1 . Find a Max: Overhead Squat 2 . 6 Rounds for Time: 10 Single arm Dumbbell Thrusters (5 per side) 8 Toes to bar

Warm up: Empty bar snatch warm up lead by coach 1 . Every 1:15 for 15 Sets: 1 Snatch 2 . For Time: 30 Burpees 20 Box Jumps 10 Muscle ups 20 Box Jumps 30 Burpees

Warm up: 200 meter run, 20 burpees Every Minute on the Minute for 32 Minutes(for max reps) : 1st Minute: 30 seconds of push ups 2nd Minute: 30 seconds of calories on bike 3rd Minute: 30 seconds of Wallballs 4th Minute: 30 seconds of sit ups

Warm up: 4 Wollymockers 1 . Super Set for 5 sets: 2 Push Press ( Increase Weight as you go ) 5 Parallette Pass Throughs 2 . 3 Rounds for Time: 32 Double unders 16 Pull ups 8 Deadlifts

Warm up: 1 Minute on bike/ 30 seconds of air squats/ 10 glute ham sit up/ 10 glute ham raise 1 . Every 1:45 for 4 Sets: 2 Pause Squats (same weight accross) *Increase weight for Back Squats Every 1:45 for 4 Sets: 2 Back Squats (same weight accross) 2 . For Time: 300 MeterContinue reading “WOD Monday May 1st”