Category Archives: CrossFit

Warm up: good mornings, lunges, sit ups 1 . Deadlift: 5 sets of 2 reps 2 . “Diane“ 21-15-9 reps for time of:Deadlifts @ 225/155Handstand push-ups

Warm up: 2 minutes on bike, Empty bar snatch warm up 1 . Every 75 Seconds for 10 Sets: 1 Hang Snatch *increase weight each set 2 . “Amanda” 9. 7, 5 reps for time of:Muscle-upsFull snatches @ 135/93

Warm up: Bike 2 minutes, 50 ft inch worm, 50 ft lunges “Kelly” 5 rounds for time of:Run 400 meters30 box jumps, 24″/ 20″30 wall-ball shots, 20/14

Warm up: bear crawls, push ups, sit ups 1 . Find a max: Bench Press 2 . “Annie” 50-40-30-20-10 reps for time:Double-undersSit-ups

Warm up: glute ham raise, sit ups, bottom of squat stretch, wrist stretches 1 . Front Squat: 5 sets of 2 Reps *increase weight each set 2 . “Fran” 21-15-9 reps for time of:Thruster @ 95/63Pull-ups

Warm up: good mornings, lunges, sit ups 1 . Deadlift: 5 sets of 3 reps 2 . For Time: 20 Pull ups 40 push ups 80 Air Squats 40 push ups 20 pull ups

Warm up: 2 minutes on bike, Empty bar snatch warm up 1 . Every 90 Seconds for 10 Sets: 1 Power Snatch + 1 Hang Snatch *increase weight each set 2 . As Many Rounds as Possible in 10 Minutes: 20 Wallballs 10 Calorie Row 5 Box jump overs

Warm up: Yes Every Minute on the Minute For 30 Minutes: 1st Minute: Rope Climb 2nd Minute: Full Clean 3rd Minute: GHD sit ups Then, directly into: For Time: 1 Mile Run

Warm up: bear crawls, push ups, sit ups 1 . Seated Strict Press: 1, 1, 1, 1, 1 2 . Bench Press: 2, 2, 2, 2, 2 3 . 4 Rounds For Time: 8 Hang Power Cleans 8 Burpees over the bar

Warm up: glute ham raise, sit ups, bottom of squat stretch, wrist stretches 1 . Front Squat: 5 sets of 3 Reps *increase weight each set 2 . For Time: 100 Double Unders 50 Mountain Climbers 25 Toes to bar 50 Mountain Climbers 100 Double Unders