Category Archives: CrossFit

Warm up: Back extensions, bottom of squat hold, sit ups, wrist stretches 1 . Front Squat: (4 Week Program, this is your starting weights. You will go up 5-10 lbs each week.) 5 Reps @ 80% of your max 1 Rep @ 85% 3 Reps @ 82.5% 1 Rep @ 87.5% 2 . For Time: 600Continue reading “WOD Monday April 11th”

Warm up: push ups, handstand hold, sit ups 1 . For 4 Sets: L-sit (right amount of time) Toes to rings (right number for you) 2 . “Nancy”  5 rounds for time of: 400 meter run 15 Overhead squats @ 95 / 63

Every Minute on the Minute for 40 Minutes: 1st Minute: 1 Snatch 2nd Minute: 1 Rope Climb 3rd Minute: 1 Snatch 4th Minute: Box Jump Overs

Warm up: Back extensions, bottom of squat hold, sit ups 1 . For 3 Sets: 5 Back Squats with pause in bottom *same weight across 2 . “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings @ 1.5 / 1 pood ( American swings) 12 Pullups

Warm up: push ups, handstand hold, sit ups 1 . 4 Rounds Not For Time: 5 Double Kettlebell/Dumbbell Push Press + 50ft Overhead Walk × 2 (so total of 10 push press and 100ft of walking) 10 Glute Ham Sit Ups 2 . Every 3 Minutes For 5 Rounds: 15 Wallballs 10 Reverse Burpees 5Continue reading “WOD Thursday March 31st”

For Time: 10 Clean and Jerks 20 Muscle Ups 40 Deadlifts 80 Sit ups 160 Double Unders 3200 Meter Bike