Category Archives: CrossFit

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

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 16th”

Warm up: 2 Minutes of jump rope / 2 rounds of 8 Wall balls + 12 ball slams 1 . Every 90 Seconds for 6 Sets Each: (18 total minutes) 1st Set of 90 Seconds: 4 Bench Press *Increase Weight Each Set 2nd Set of 90 Seconds: 4 Deadlifts *Increase Weight Each Set 2 .Continue reading “WOD Friday January 13th”

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 . Every 45 Seconds for 10 Sets: 1 Full Snatch (Use Same Weight the whole time/not heavy. Stand up with bar then touch and go off theContinue reading “WOD Thursday January 12th”

Warm up: 50′ of butt kickers / 10 toy soldiers / 20 Mountain climbers / 5 toy soldiers As Many Reps as Possible in 28 Minutes: 2, 4, 6, 8 *Increase by two reps each round Thruster Burpee Pull up Box Jump Over

Warm up: 2 Rounds: 50 ft Bear Brawl, 10 Jumping Lunges 1 . For 5 Sets: 4 Split Jerks from Rack *increase weight each set 2 . For Time: 400 Meter Row 40 Handstand Push ups 40 Power Cleans