Category Archives: CrossFit

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 . 6 Rounds For Time: 200 meter run 4 Deadlifts

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: 30 Calorie Row 60 Sit ups 20 Calorie Row 40 Sit ups 10 Calorie Row 20 Sit ups

Warm up: snatch warm up Every Minute on the Minute for 40 Minutes: 1st Minute: 1 Snatch 2nd Minute: Toes to bar 3rd Minute: 1 Snatch 4th Minute: bike

Warm up: push ups, plank, handstand practice 1 . Every 2 Minutes For 6 total sets: (40 sec of work – 120 seconds of rest) First 3 sets: strict handstand push ups 2nd 3 sets: kipping handstand push ups 2 . 3 Rounds For Time: 50ft Walking Lunge Holding 2dumbbells at side 10 Devil presses

Warm up: good mornings, bottom of squat stretch, sit ups, shoulder pvc pull throughs 1 . Overhead Squat: 5 sets of 2 reps 2 . For Time: 60 Jumping Pull ups 400 Meter Run 20 Thrusters

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