Category Archives: Workout of the Day

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Lunges / 10 Banded Good Mornings / 10 Toes to Rings 1 . 5 Sets of: 10 Barbell Lunges (5 per leg) 15 Glute Ham Sit ups 2 . 6 Rounds for Time: 30 Double Unders 20 Shoulder to Overhead 10 Bar Facing Burpees

Warm up: 200 Meter Run / PVC Pull Throughs / 5 Behind the Neck Press / 5 Tuck Jumps / 5 Snatch High Pulls / 5 Overhead Squats 1 . For 10 Sets: 2 Heaving Snatch Balance 2 Seated Box Jump 2 . For Time: 50 Calorie Bike 25 Power Snatches

Warm up: 1 Minute on Bike / 10 Glute Ham Raise / 10 Jumping Pull ups / Empty Bar Work Every Minute on the Minute for 15 Minutes: 1st Minute: 2 Clean and Jerks 2nd Minute: 100 Meter Run 3rd Minute: Rope Climb Every Minute on the Minute for 15 Minutes: 1st: 2 Cleans 2nd:Continue reading “WOD Wednesday March 12th”

Warm up: 100 Meter Row / 10 Elevated Push ups / 10 Ring Rows / 10 Sit ups 1 . For 5 Sets: 3-10 Ring Dips 3-10 Strict Pull ups *Pick your number on something you can do unbroken 2 . For 3 Sets: 5-15 Ring Push ups 5-15 Kipping Pull ups *Pick your numberContinue reading “WOD Tuesday March 11th”

SUBMIT YOUR OPEN SCORE BY 8:00 PM!AT games.crossfit.com Warm up: 1 Minute on Bike / 5 Kang Squats / 5 Behind the Neck Press/ 5 Empty Bar Overhead Squats / 5 Empty Bar Front Squats / 5 Empty Bar Back Squats 1 . 3 Sets of 1: Overhead Squat 3 Sets of 1: Front SquatContinue reading “WOD Monday March 10th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Lunges / 10 Banded Good Mornings / 10 Toes to Rings 1 . Deadlifts: (Increase weight as you go) 3, 3, 3, 3, 2, 2, 2, 2, 1, 1, 1, 1 2 . As Many Rounds as Possible in 14 Minutes: 4 Burpee Box StepContinue reading “WOD Friday March 7th”

Warm up: 10 Inch Worms / 10 Bench Push ups / 10 Bench Sit ups 1 . 5 Sets: (Increase weight as you go) 5 Seated Dumbbell Press 1 Bench Press 2 . 2 Rounds For Time: 100 Sit ups 100 Lunges *Stop Every 90 Seconds and do Alternating Dumbbell Snatches. First Round 5 Reps PerContinue reading “WOD Thursday March 6th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar Clean or Snatch Work 12 Rounds For Time: 100 Meter Row 2 Power Cleans or Power Snatches 4 Handstand Push ups 6 Wallballs

Warm up: 200 Meter Run / 10 Jumping Air Squats / 10 Sit ups / 10 Empty Bar Cleans 1 . Every 1:30 for 10 Sets: 1 Cleans 2 . For Time: 30, 20, 10 Thrusters Pull ups

SUBMIT YOUR OPEN SCORE BY 8:00 PM!AT games.crossfit.com Warm up: 1 Minute on Bike / 5 Kang Squats / 5 Behind the Neck Press/ 5 Empty Bar Overhead Squats / 5 Empty Bar Front Squats / 5 Empty Bar Back Squats 1 . 3 Sets of 2: Overhead Squat 3 Sets of 2: Front SquatContinue reading “WOD Monday March 3rd”