Category Archives: Workout of the Day

Warm up # 25 “Angie” For time: 100 pullups 100 pushups 100 sit ups 100 air squats Here is an example of how fast this workout can be done. http://media.crossfit.com/cf-video/CrossFit_SpeallerDoesAngie.wmv

Warm up # 23 1. Deadlift 5,5,5 2. For Time: 24″ Box jumps x 15 Deadlift 135 x 10 Ring Dips x 5 x 10 rounds

Warm up # 10 1. 1 rep-max Snatch Ten minute time limit, not including warm up. Post load to comments. Top men’s scores from the 2009 CrossFit Games: Jeff Leonard (240lbs), Jason Khalipa, Spencer Hendel and DJ Wickham (225lbs). Top women’s scores: Tamara Holmes (145lbs), Tanya Wagner (135lbs), Kristan Clever (130lbs).  2. Max rounds andContinue reading “WOD Monday Febrary 15th”

Warm up of your choice 1. Front squat 3,3,3,10 2. “Jackie” For time: 1000 meter row 50 thrusters 45/33 30 pullups

Warm up # 25 1. For Time: 10-1 Strict pullups Handstand pushups 2. 10-1 (not for time) Glute ham sit ups Glute  ham raise

Warm up # 1 “Leeloo” As many rounds as possible in 20 minutes of: Deadlift 275 x 5 Overhead squat 115 x 5 Burpees x 5

Warm up # 8 1. Back squat 5,5,3,3 2. For time: Knees to elbows x 10 Box jumps x 20 Muscle ups x 2  x 5

Warm Up # 4 “Victor” For Time: 135 lb thruster x9 2 pood swings x 13 x 4 rounds Then: Ring Dips x 9 Burpee pullups x 13 x 4 rounds Check this out: http://www.poodwaddle.com/worldclock.swf

Warm up of your choice 1. Press 5,5,5,5 2. For time: 40 double unders 20 handstand pushups run 400 meters 30 double unders 15 handstand pushups run 400 meters 20 double unders 10 handstand pushups run 400 meters 10 double unders 5 handstand pushups run 400 meters

Warm up # 15 Total this: Overhead squat: find 1 rep max Clean: find one rep max Bench Press: find 1 rep max