Currently viewing the category:
"CrossFit"
Warm Up:
20x PVC Pass throughs
15x 2 For 1’s (wall ball)
10x Toes To bar
WOD
3 rounds
100m Run(W/ KB Locked out over head; right arm 50m, left arm 50m)
30 Situps
15 Medball burpee-box jump
15 SDHP(w/KB)
Warm Up:
200 meter run
10 x Shoulder Pass Throughs (PVC)
6 x HMD
10 x Inch Worms
10 x Wall Ball Shots
10 x Push Ups
WOD: (30 min cap)
“Abbate”
1 mile run
21 Clean and Jerks 155/105 lbs
800 meter run
21 [...]
Warm Up:
3 rounds
max rep pull up
max rep push up
WOD:
40 Burpees
21-15-9
Dead Lift 275/185 lbs
Kettle Bell Swings 53/35 lbs
40 Burpees
Warm Up:
400 meter run
6 x HMD
10 Wall Squats
10 Good Mornings
10 Inch Worms
10 Boot Strappers
10 Shoulder Pass Throughs (PVC)
WOD:
6 x 400 meters
rest exactly 2 minutes between max efforts.
Warm Up:
Foot Work:
50 Singles Left Foot
50 Singles Right Foot
50 Singles Alternating Feet
25 Double Unders (attempts)
Shoulder Pass Throughs (PVC)
10 x Good Mornings (45 lb bar)
WOD:
20 minute AMRAP
400 meter run
5 HSPU
12 Box Jumps
Warm Up
Open Gym
Skill
3 Rounds Max Rep Push Ups and Strict Chin Ups
WOD
Run 800 meters
21, 15, 9 of
Thrusters,
Pull Ups,
Burpees
Run 800 meters
Continue Reading →Warm Up:
3 rounds
max rep pull up
max rep push up
WOD:
40 Burpees
21-15-9
Dead Lift 275/185 lbs
Kettle Bell Swings 53/35 lbs
40 Burpees
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Warm Up
50 wall ball
25 box jumps
25 sit ups
Skill
Rack Jerk 3×3
WOD
5 x 5 Thrusters
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Warm Up
50 Double Unders
50 Pull- ups
Skill
Kneeling Jumps or Seated Box Jumps
WOD
Power Clean Ladder (use your high weight from the skill on 4/23/12)
1 PC minute 1, two minute 2, go until you cannot finish the reps in the given time frame.
Continue Reading →50 sit up
5 consecutive double-unders
5 Toes to Bar
40 sit up
10 consecutive double-unders
10 Toes to Bar
30 sit up
15 consecutive double-unders
15 Toes to Bar
20 sit up
20 consecutive double-unders
20 Toes to Bar
10 sit up
25 consecutive double unders
25 toes to bar
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