Category Archives: CrossFit

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

Warm up: good mornings, glute ham raise, sit ups, planks, push ups 1 . Superset: Deadlift and Bench Press 5 Sets of 4 Reps each 2 . 3 Rounds For Time: 10 Hang Power Cleans 12 Burpees over the bar 14 Calorie Bike

Warm up: empty bar snatch Work 1 . Every minute on the minute for 10 Minutes: 1 Snatch *use same weight across all reps 2 . For Time: 1000 Meter Row 50 Ft handstand walk or 25 Handstand push ups 500 Meter Row 25 Wallballs @ heavy

Warm up. Empty bar clean and jerk work 20 Rounds For Time: 1 Heavy Clean and Jerk 5 Box jump overs 5 Burpee Pull ups

Warm up: jumping lunges, handstand hold, burpees 1 . Jerks: 4 sets of 2 reps  (increase weight as you go) 2 . As Many Rounds As Possible in 12 Minutes: 40 Double Unders 20 kettlebell swings 10 Shoulder to Overhead with KB ( 5 per side )

Warm up: good mornings, bottom of squat stretch, sit ups, shoulder pvc pull throughs 1 . Overhead Squat: 5 sets of 5 reps 2 . For Time: 3 Rope Climbs 10 Front Squats 30 Toes to bar 10 Front Squats 3 Rope Climbs