CrossFit – Sun, May 14 Warm-Up Warm-Up AMRAP x 4 MINUTES 10/8 Cal Bike 8 Scap Push-Ups 4 Tempo Push-Ups (1111) 8 KB Deadlifts Into… AMRAP x 4 MINUTES 10/8 Cal Bike 8 Glute Bridge-Ups 4/4 KB Floor Press 8 KB Russian Swings Strength – All Bench Press (10-8-6) *Start Mod-Light and Build toward Mod-Heavy …
Author Archives: CrossFit Alabaster
CrossFit WOD, May 13, 2023
CrossFit – Sat, May 13 Warm-Up Warm-Up 1 ROUND 250/200m Row 10 Step-Ups 10 Med Ball Ground to Overhead 10 Ring Rows Into… 2 ROUNDS 250/200m Row 5/5 Single Leg Step-Up 10 Med Ball Front Squats 10 Med Ball Push Press 10 False Grip Ring Rows Skill – Performance Metcon ON A 8:00 RUNNING CLOCK… …
CrossFit WOD, May 12, 2023
CrossFit – Fri, May 12 Warm-Up Warm-Up AMRAP x 7 MINUTES 30 Single Unders* 5 Tuck Rocks + 5 Hollow Rocks 10 Good Mornings 5 Below the Knee Deadlifts + 5 Deadlifts 10 Kip Swings *At the 4:00 mark switch to 15 Double Unders/Double Under attempts Strength – All Deadlift (1×5 @65% 1×5 @75% 1×5+ …
CrossFit WOD, May 11, 2023
CrossFit – Thu, May 11 Warm-Up Warm-Up 2 ROUNDS 5 Inch Worm + Push-Up 20 KB Flutter Kicks 10 Elbow Punches 5 OH Press Into… 2 ROUNDS 5 Up-Downs* 5 Slow Supine KB Pullover (:03 Descent) 5 Muscle Clean 5 Push Press *Round 2 perform Burpees Strength – All Push Press (1×5 @65% 1×5 @75% …
CrossFit WOD, May 10, 2023
CrossFit – Wed, May 10 Warm-Up Warm-Up Part 1) RUNNING WARM-UP (5:00 CAP) 200m RUN (Moderate Pace) Into… 25’ High Kicks 25’ Samson Lunge 25’ Ankle Roll Outs 25’ High Knees 25’ Butt Kickers Into.. 200m RUN (Hard Pace) Part 2) MOVEMENT WARM-UP AMRAP x 5 MINUTES 4 Lunge + Lunge + Air Squat 5 …
CrossFit WOD, May 9, 2023
CrossFit – Tue, May 9 Warm-Up Warm-Up HALF TABATA (4 SETS → :20 HARD EFFORT // :10 EZ EFFORT) Cardio of Choice Into… 2 ROUNDS* 10 SLOW Alt. Plank Shoulder Taps → 5 Plank Walk Outs** 10 Alt. DB Deadlift → 10/10 DB Arnold Press 10 Alt. Step-Ups → 5 Vertical Jumps + 5 Tuck …
CrossFit WOD, May 8, 2023
CrossFit – Mon, May 8 Warm-Up Warm-Up 1 ROUND 10 Alt. Cossack Squats 8 Alt. Groiners + Twist 6 Bootstrappers 6 Alt. Samson Lunges -Into- AMRAP x 4 MINUTES 10 Up-Downs 10 Staggered Stance Air Squats* 8 Slow Air Squats 6 Jumping Air Squats *Complete 5 reps w/ right foot forward, 5 w/ left foot …
CrossFit WOD, May 7, 2023
CrossFit – Sun, May 7 Warm-Up Warm-Up 4 ROUNDS* :45 Row (SPM 25-27) → (SPM 27-30) → (SPM 30-32) → EZ Pace 10 Alt. Cossack Squats → 10 Kang Squats → 10/10 Ankle Rotations → 10/10 Forward Leg Swings A March Drill** → B March Drill*** → Lateral Shuffles → Shuttle Run *For the running …
CrossFit WOD, May 6, 2023
CrossFit – Sat, May 6 Warm-Up Warm-Up 2 SETS 20 Single Unders 10 Bootstrap Squats 5/5 Med Ball Around the Worlds 10 Slow Push-Ups Into… 2 SETS 20 Single-Single-Doubles 10 Med Ball Front Squats 10 Med Ball Push Press 10 Ring Rows Into… OPTIONAL MOBILITY 5/5 Groiners w/Twist 5/5 Moose Antlers 5/5 Scorpion Stretch :30/:30 …
CrossFit WOD, May 5, 2023
CrossFit – Fri, May 5 Warm-Up Warm-Up AMRAP x 3 MINUTES 5 Good Mornings 5/5 SL Glute Bridge-Ups 5 Strict Press w/Empty Barbell INTO.. AMRAP x 4 MINUTES 5 Above the Knee Deadlifts 5 Hang Muscle Cleans 5 Push Press w/Empty Barbell 5 Cat Cows Strength – All Deadlift (ON A 20:00 RUNNING CLOCK… Build …