Category Archives: CrossFit

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows 1 . Seated Strict Press: 5 Sets of 3 Reps 2 . One set of Max Reps Regular Strict Press @ 50-60% last set of 3 3 . As Many Rounds As Possible in 15 Minutes: 200Continue reading “WOD Tuesday December 13th”

Warm up: 2 Minutes on a Bike; 2 Rounds: 5 Behind the Neck Press, 5 Behind the Neck Jerks, 5 Empty Bar Overhead Squats 1 . Overhead Squat: 6 Sets of 6 Reps *Increase Weight Each Set 2 . For Time: 2000 Meter Row 100 Double Unders 50 Pull ups

Warm up: 2 Minutes on a machine / 10 GHD Raises / 10 GHD sit ups / 5 GHD Raises / 5 GHD sit ups 1 . For 10 Minutes: 30 Seconds of work 30 Seconds of rest 1st Minute: Bulgarian Split Squats 2nd Minute: Single Legged RDL 2 . 4 Rounds For Time: 12Continue reading “WOD Friday December 9th”

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 muscle clean / 3 front squat / 3 hang clean / 3 push press 1 . Every 75 Seconds for 14 Sets: 1 Clean and Jerk *Increase Weight as you go 2 . For Time: 1 Mile Bike 10 Snatches *Increase Weight each Rep 1Continue reading “WOD Thursday December 8th”

Warm up: 3 Rounds of: 30 second bike 10 pushups / 10 air squats 15 Rounds For Time: 1 Rope Climb 2 Clusters @ Heavy 3 Handstand Push ups 4 Toes to Bar

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows 1 . Seated Strict Press: 5 Sets of 4 Reps 2 . One set of Max Reps Regular Strict Press @ 50-60% last set of 4 3 . 2 Rounds for Time: 40 Burpee Box Jump OversContinue reading “WOD Tuesday December 6th”

Warm up: 2 Minutes on a Bike; 2 Rounds: 5 Behind the Neck Press, 5 Behind the Neck Jerks, 5 Empty Bar Overhead Squats 1 . Overhead Squat: 8 Sets of 4 Reps *Increase Weight Each Set 2 . As Many Rounds as Possible in 12 Minutes: 6 Kneeling Squat Jumps 4 Power Wallballs 2Continue reading “WOD Monday December 5th”

Warm up: 2 Minutes on a machine / 10 GHD Raises / 10 GHD sit ups / 5 GHD Raises / 5 GHD sit ups 1 . For 10 Minutes: 30 Seconds of work 30 Seconds of rest 1st Minute: Bulgarian Split Squats 2nd Minute: Single Legged RDL 2 . 12 Rounds for Time: 3Continue reading “WOD Friday December 2nd”

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 muscle clean / 3 front squat / 3 hang clean / 3 push press 1 . Every 75 Seconds for 12 Sets: 1 Clean and Jerk *Increase Weight as you go 2 . For Time: 12, 10, 8, 6, 4, 2 Power Cleans 20 GluteContinue reading “WOD Thursday December 1st”

Warm up: 40 Jumping jacks / 8 inch worms / 20 jumping jacks / 4 inch worms For Time: 10 Front Squats from the floor 50 Push ups 10 Front Squats 40 Calorie Row 10 Front Squats 30 Handstand Push ups 10 Front Squats 20 Calorie Row 10 Front Squats 10 Wall climbs