Category Archives: CrossFit

Warm up: good mornings, glute ham raise, sit ups, planks, push ups 1 . Superset: Deadlift and Bench Press 5 Sets of 2 Reps each 2 . For Time: 20, 15, 10, 5 Pull ups Kettlebell Taters

Warm up: empty bar snatch Work 1 . Every minute on the minute for 20 Minutes: 1 Snatch *increase weight to a max lift 2 . As Many Reps As Possible in 3 Minutes: Burpee box jump overs 3 . As Many calories as possible in 1 Minute: Echo bike

Warm up: 2 min on rower, handstand hold, pull ups, push ups, sit ups 16 Rounds For Time: 2 Muscle ups 4 Overhead Lunges with kettlebell (2 per leg) 6 Calorie Row

Warm up: Planks, jumping lunges, sit ups 1 . Every minute on the minute for 15 minutes: 1 jerk *increase weight to a max lift 2 . For Time: 40 hang power clean 80 Wall balls 160 Double unders

Warm up: good mornings, bottom of squat stretch, sit ups, shoulder pvc pull throughs 1 . Overhead Squat: 5 sets of 3 reps 2 . 6 Rounds for Time: 2 Wall walks 4 Toes to bar 6 Front Squats

Warm up: good mornings, glute ham raise, sit ups, planks, push ups 1 . Superset: Deadlift and Bench Press 5 Sets of 3 Reps each 2 . For Time: 500 Meter Row 50 Glute Ham Sit ups 5 Rope Climbs

Warm up: empty bar snatch Work 1 . Every minute on the minute for 10 Minutes: 1 Snatch *use same weight across all reps 2 . As Many Rounds As Possible in 8 Minutes: 16 wall balls 32 Double unders

Warm up: warm up clean and jerks For Time: 10 Muscle ups 10 hang cluster 20 Handstand push ups 10 full cleans 30 chest to bar pull ups 10 clean and jerk 40 bar facing burpees 10 power cleans 50 pull ups

Warm up: Planks, jumping lunges, sit ups 1 . Jerks: 3 sets of 2 reps  (increase weight as you go) 2 . 3 Rounds For Time: 6 push press 12 Toes to bar 24 Push ups

Warm up: good mornings, bottom of squat stretch, sit ups, shoulder pvc pull throughs 1 . Overhead Squat: 5 sets of 4 reps 2 . For Time: 40 Thrusters @ 115/ 83 400 Meter Run