Category Archives: CrossFit

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Empty Bar Clean and Jerk Work 1 . Every 2 Minutes for 10 Rounds: 1 Clean and Jerk 100 Meter Run 2 . For Time: 20 Hang Power Clean 20 Front Squats 20 Shoulder to Overhead 20 Back SquatsContinue reading “WOD Thursday February 26th”

Warm up: 1 Minute on Bike / 10 Burpees / 10 Sit ups / 10 Air Squats Every Minute on the Minute for 40 Minutes: 1st Minute: Right # of Pull ups 2nd Minute: Right # of Wallballs 3rd Minute: Right # of Calories on Rower 4th Minute: Right # of Glute Ham Sit ups

Warm up: 20 Jumping Jacks / 20 Mountain Climbers / 10 Sit ups / 10 Push ups 1 . Every 2 Minutes for 10 Rounds: 2 Strict Press *Increase weight as you go 10/ 8 Calorie Bike 2 . 3 Rounds for Time: 40 Double Unders 200 Meter Run 10 Burpee Box Step Overs HoldingContinue reading “WOD Tuesday February 24th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 10 Kang Squats 1 . For 5 Sets: 5 Front Squats *Increase weight as you go Right # of Ab Wheel Roll outs 2 . For Time: 12, 10, 8, 6, 4, 2 Deadlift Toes toContinue reading “WOD Monday February 23rd”

Warm up: 200 Meter Run / 10 Back Extensions / 10 Sit ups / 10 Ring Rows / 10 Empty Bar Snatches As Many Rounds as possible in 15 Minutes: 5 Hang Power Snatch 5 Reverse Burpees 5 Pull ups 5 Handstand Push ups Rest 5 Minutes As Many Rounds as possible in 9 Minutes: 3Continue reading “WOD Friday February 20th”

Warm up: 1 Minute on Bike / 10 Lunges / 10 Sit ups / 10 Empty Bar Strict Press 10 Rounds for Time: 200 Meter Run 10 Box Step Overs with Dumbbells 5 Strict Press

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats Find a Powerlifting Total: 1 Rep Max for: Back Squat, Bench Press, Deadlift *Watch the video above to see if your lift would count at a Powerlifting Meet*

Warm up: 20 Jumping Jacks/ 10 Burpees / 10 Sit ups / 10 Air Squats For Time: 50 Double Unders 40 Medicine Ball Sit ups 30 Calorie Row 20 Wall balls 10 Burpee Bar Muscle ups Or Burpee Pull ups 20 Wall balls 30 Calorie Row 40 Medicine Ball Sit ups 50 Double Unders

Warm up: 200 Meter Run / 10 Glute Ham Raise / 10 Sit ups / 10 Hang Power Cleans / 10 Front Squats Every 2:30 for 15 Rounds: 1 Clean 10/8 Calorie Bike 1 Clean

Week six of the Strength Cycle!You may use the following spreadsheet if you like. How To:1. Click Link: https://docs.google.com/spreadsheets/d/1OzzbOe9RDPqEHZxnsdxX4JctTXXd9J-TquIjcc0DhKM/edit?usp=sharing2. Click File -> Make a Copy3. Add your Max Lifts Under the word “Max”4. Your numbers will calculate for you in the spreadsheet Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit upsContinue reading “WOD Friday February 13th”