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 Squat * Same Weight Each Set 2nd Set of 90 Seconds: Right number of pull ups 2 . For Time: 500Continue reading “WOD Monday February 6th”

Warm up: 2 Rounds: 10 Inch worms / 10 Seated good mornings / 10 Bench Push ups 1 . Find a Max: Deadlift 2 . Find a Max: Bench Press 3 . 10 Rounds for Time: 1 Clean and Jerk 1 Minute Max Calorie Bike

Warm up: 100′ Back pedal / 100′ high skip / 100′ karaoke / 100′ side shuffle 1 . Every Two Minutes for 10 Minutes: 150 Meter Row 2 . For Time: 12, 9, 6, 9, 12 Hang Power Snatch 300 Meter Run After Each Set

Warm up: 200 Meter Run, 100 feet of bear crawl For Time: 2000 Meter Row 20 Handstand Push ups 10 Burpee Box Step Overs Holding Dumbbells 20 Muscle ups 10 Burpee Box Step Overs Holding Dumbbells 20 Handstand push ups 2000 Meter Row

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows / 6 Jumping lunges 1 . Find a Max: Split Jerk from Rack 2 . For Time: 30 Power Cleans 60 Glute Ham Sit ups or Regular Sit ups 120 Double Unders

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”