CrossFit – Wed, Nov 1 Warm-Up Warm-Up 2 ROUNDS 10 Burpees 10 Ring Rows 5 Scap Depressions 5 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 5 Clean Deadlifts 5 Hang High Pulls 10 Alt. Elbow Punches 5 Hang Muscle Cleans Strength – All Power Clean (ON A 22:00 RUNNING CLOCK… Build to a 1-Rep Power …
Author Archives: CrossFit Alabaster
CrossFit WOD, October 31, 2023
CrossFit – Tue, Oct 31 Warm-Up Warm-Up 2 ROUNDS :30 Row 10 PVC Pass Through 8 PVC Press From Half Squat* 4 Inch Worms *1st Round Press from Front Rack, 2nd Round Snatch Grip Press from behind the Back. Into… 1 ROUND 10 Up-Downs 6 BB Clean Deadlifts 10 BB Alt. Elbow Punches 6 BB …
CrossFit WOD, October 30, 2023
CrossFit – Mon, Oct 30 Warm-Up Warm-Up 2 ROUNDS 6 Alt. 90-90 Hip Rotations* 6 Scap Push-Ups (on hands or forearms) 6 Alt. Med. Ball Around the Worlds 6/6 Low to Hi Crossbody Banded Pull Aparts *Air Squats in 2nd round Into… 2 ROUNDS 6 Alt. Box Step-Ups 6 Push Up to Down Dog 6 …
CrossFit WOD, October 29, 2023
CrossFit – Sun, Oct 29 Warm-Up Warm-Up 2 ROUNDS :30 Cal Bike (RPE 6) 10 KB Deadlifts 5 Push-Up to Pike 10 Alt. Cat Cows Into… 2 ROUNDS :30 Cal Bike (RPE 8) 10 KB High Pulls* 5 Up-Downs 10 Banded Pass Throughs *Start with KB in both hands at the hip, bend the knees …
CrossFit WOD, October 28, 2023
CrossFit – Sat, Oct 28 Warm-Up Warm-Up 1 ROUND 10 Alt. Samson Lunges 10 Alt. Box Step-Overs 10 Alt. Dead Bugs 10 Scap Pull-Ups Into… 1 ROUND 8 Alt. Lunges + Twist 8 Half Box Jumps 8 Alt. DB Slides 8/8 Single Arm Ring Row Into… 1 ROUND 8 Back Rack Alt. Lunges 8 Alt. …
CrossFit WOD, October 27, 2023
CrossFit – Fri, Oct 27 Warm-Up Warm-Up GENERAL WARM-UP 1:30 Bike (Mod-Light Pace) 1:30 Row (Mod-Light Pace) Immediately Into… AMRAP x 4 MINUTES 2 Up-Down (Plate Step-Up Optional) 4 Hollow or Tuck Rocks 6 Air Squats* *Control the ROM on the Air Squat. Use this simple warm-up as an opportunity to practice your squat. Hold …
CrossFit WOD, October 26, 2023
CrossFit – Thu, Oct 26 Warm-Up 3 ROUNDS 1:00 Cardio Choice 10 Slam Ball Deadlifts* 5 Rope Rows** + 5 Strict Knee Raises (on the rope or rig) :30 Static Hold of Choice (Plank / Hollow / Wall Sit) *2nd Round: 10 Slam Ball Strict Press 3rd Round: 10 Slam Ball Ground to Overhead **Use …
CrossFit WOD, October 25, 2023
CrossFit – Wed, Oct 25 Warm-Up EMOM x 8 MINUTES* MIN 1 – :30 Max Single Unders + :30 Ankle Rollouts MIN 2 – :30 Max Air Squats + :30 Bootstrappers MIN 3 – :30 Max Single Unders* + :30 Scap Push-Ups MIN 4 – :30 Max Lunges + :30 Alt Groiners *Single Unders can …
CrossFit WOD, October 24, 2023
CrossFit – Tue, Oct 24 Warm-Up Warm-Up GENERAL WARM-UP 2 ROUNDS 3 Shuttle Runs 9 Russian KB Swings* 6 Push-Up to Pike 9 Ring Rows Into… SPECIFIC WARM-UP 1 ROUND 5 Tempo Deadlifts (30X1) 5 Scap Pull-Ups + 5 Kip Swings :10 Handstand Hold/20 Shoulder Taps** *2nd Round perform American Swings **Performance Track will perform …
CrossFit WOD, October 23, 2023
CrossFit – Mon, Oct 23 Warm-Up Warm-Up 2 ROUNDS 5/5 Staggered Stance Good Mornings 10 Scap Push-Ups 5 Push-Up to Pike 10 Lunges + Twist 5 Jumping Air Squats Into… 1 ROUND 10 Slow BB Deadlifts 8 Upright Rows 6 Cuban Presses* 12 Alt. Elbow Punches 6 Hang Muscle Cleans *Complete an Upright Row, sweep …