Category Archives: CrossFit

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

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