Category Archives: CrossFit

Warm up: air squats, planks, ring pull ups 1 . Every 90 Seconds for 10 Sets: 1 Clean + 1 Hang Clean 2 . 4 Rounds For Time: 200 Meter Run 15 Push Press 10 Front Squats

Warm up: pull ups, dips, jumping muscle ups 1 . Every 90 Seconds for 5 Sets: Muscle ups *pick a number and stick to it 2 . As Many Rounds as Possible in 13 Minutes: Start at 3 reps and increase by 3 each round, (3, 6, 9, 12….) Deadlifts Burpees over bar Calorie Bike

Warm up: 20 burpees For Time: 60 Pull ups 50 Handstand push ups 40 Power cleans 30 Pistols 20 Hang Power Cleans 10 Wall walks

Warm up: plank, push up, sit ups 1 . Every 2 Minutes For 6 total sets: (40 sec of work – 80 seconds of rest) First 3 sets: empty bar seated strict press Second 3 sets: empty bar bench press 2 . 3 Rounds for Time: 15 Glute ham sit ups 30 walking lunges 60 DoubleContinue reading “WOD Tuesday August 30th”

Warm up: glute ham raise, sit ups, bottom of squat stretch 1 . Back Squat: 5 Sets of 5 Reps *increase weight each set 2 . For Time: 1000 Meter Row Then 8 Rounds: 1 Rope Climb 2 Power Snatches

Warm up: good mornings, tuck jump into bottom of squat, bear crawls 1 . Every 90 seconds for 10 Sets: 1 clean + 1 Hang clean + 1 jerk *Increase weight as you go 2 . For Time: 30 clean and jerks 30 Burpees over the bar

Warm up: ring dips, push ups, burpees 1 . Superset 5 Sets of 5 Reps Each: Strict or Weighted Pull ups Ring Dips (weighted if you can) 2 . For Time: 18, 16, 14, 12 Deadlifts 400, 300, 200, 100 Run, bike, row, ski (pick one for the whole workout)

Warm up: glute ham raise, tuck jumps, empty bar bear complex 12 Rounds for Time: 3 “Bear Complex” Reps* *Without stopping or dropping the bar, complete the following sequence, One time through will equal 1 Rep, so you will do the sequence 3 times per Round: Power Clean; Front Squat; Push Press (have bar landContinue reading “WOD Wednesday August 24th”

Warm up: push ups, plank, handstand practice 1 . Every 2 Minutes For 6 total sets: (40 sec of work – 80 seconds of rest) First 3 sets: strict handstand push ups 2nd 3 sets: kipping handstand push ups 2 . As Many Rounds as Possible in 18 Minutes: 9 Ball Slams 9 medicine ball sit upsContinue reading “WOD Tuesday August 23rd”

Warm up: good mornings, bottom of squat stretch, sit ups, shoulder pvc pull throughs 1 . Find a Max: Overhead Squat 2 . For Time: 800 Meter Run 16 Front Squats 8 Shoulder to Overhead