Category Archives: CrossFit

Warm up: 10 good mornings, 10 lunges, 10 sit ups 1 . Pendlay Rows: 5 Sets of 5 Reps Run 200 Meters Between Each Set 2 . 5 Rounds for Time: 10 Glute ham sit ups 8 Double Kettlebell or Dumbbell Presses 6 Double kettlebell or Dumbbell front rack lunges

Warm up: 2 minutes on bike, Empty bar snatch warm up 1 . Every 75 Seconds for 15 Sets: 1 Snatch *increase weight each set 2 . For Time: 1000 Meter Row 50 Wallballs 100 Double unders 50 Ring Rows

Warm up: tuck jumps, push ups, burpees Every 75 seconds for 24 rounds: Rounds 1-8: 3 power clean and jerks + 2 high box jumpsRounds 9-16: 2 power clean and jerks + 3 high box jumpsRounds 17-24: 1 power clean and jerk + 4 high box jumps*Go up in weight every 4 rounds

Warm up: 2 Rounds: 30 second plank, 20 mountain climbers, 15 sit ups 1 . push press: 5 sets of 4 2 . Push press: 1 set of max reps at 50% your last set of 4 3 . 2 Rounds For Time: 20 box jump overs 10 hang power snatches

GYM CLOSES AT 5:30 PM TODAY!! HAPPY HALLOWEEN!! Warm up: glute ham raise, sit ups, bottom of squat stretch 1 . Back Squat with 3 Second Pause in the bottom: 5 Sets of 2 Reps *use same weight for all sets 2 . Back Squat: 3 Sets of 3 Reps *Increase weight as you go 3 .Continue reading “WOD Monday October 31st”

Warm up: good mornings, lunges, sit ups 1 . Deadlift: 5 sets of 1 reps 2 . “Jackie“ For time:1000 meter row50 empty bar thrusters30 pull-ups

Warm up: 2 minutes on bike, Empty bar snatch warm up 1 . Every 75 Seconds for 15 Sets: 1 Snatch *increase weight each set 2 . “Isabel” 30 Snatches @ 135 / 93

Warm up: 500 meter row, pvc pull throughs, air squats “Nancy” 5 rounds for time of:400-meter run15 Overhead squats @ 95/63

Warm up: 2 Rounds: 30 second plank, 20 mountain climbers, 15 sit ups 1 . push press: 5 sets of 5 2 . Push press: 1 set of max reps at 50% your last set of 5 3 . “Grettel“ 10 rounds for time of:3 clean and jerks @ 135/933 burpees over the bar

Warm up: glute ham raise, sit ups, bottom of squat stretch, wrist stretches 1 . Front Squat: 5 sets of 1 Reps *increase weight each set 2 . “Cindy“ Complete as many rounds as possible in 20 minutes of:5 pull-ups10 push-ups15 squats