CrossFit – Wed, Nov 2 Warm-up Warm-Up 3 ROUNDS 10 WB Front Squats → 10 WB Thrusters → 10 WB Shots10 Ankle Rotations L/R 10 Alt. Cossack Squats 10 Alt. Samson Lunges 10 Calf Raises Strength Front Squat (ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Front Squat) (Score is Weight) Week 9 of 9 Workout Metcon …
Author Archives: CrossFit Alabaster
CrossFit WOD, November 1, 2022
CrossFit – Tue, Nov 1 Warm-up Warm-Up ON A 9:00 RUNNING CLOCK… LINE DRILLS 25’ High Knees25’ Butt Kickers25’ High Kicks25’ Lateral Shuffle (L/R)25’ High Skips Into…. 2-3 ROUNDS (Time Permitting)200m Run @ Mod Pace12 DBL DB Seesaw Row30 Single Unders* 6/6 DB Goblet Split Squat6 Hand Release Push-Ups *Option to change to Double Unders on R2 …
CrossFit WOD, October 31, 2022
CrossFit – Mon, Oct 31 Warm-up Warm-Up 2 ROUNDS 10 Up-Downs 6 PVC Snatch Grip Deadlift6 PVC High Pulls 6 PVC Pass Thrus + Air Squat Into… 1-2 ROUNDS (Time Permitting)6 Burpees Over Bar 6 Barbell Snatch Grip Deadlift6 Barbell High Pulls 6 Barbell Hang Muscle or Power Snatch Strength Snatch (ON A 20:00 RUNNING CLOCK… Build to a …
CrossFit WOD, October 30, 2022
CrossFit – Sun, Oct 30 Warm-up Warm-Up ON A 10:00 RUNNING CLOCK…2:00 Bike EZ Pace Into… 3-4 ROUNDS10 Floor Body Saw8 Single DB Curl8 Single DB Skull Crusher6 Strict Up-Down Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES30/25 Cal Bike60 Crossbody Mountain Climbers30 Up-Downs (Score is Rounds + Reps) Finisher Metcon EMOM …
CrossFit WOD, October 29, 2022
CrossFit – Sat, Oct 29 Warm-up Warm-Up 1 ROUND:30 Row (EZ-Mod Pace)8 Box Step Overs8 Wall Ball Push Press to Target4 Air Squats + 4 Narrow Squats*8 BB Sumo Good Morning Into… 1 ROUND:30 Row (Mod-Hard Pace)6 Box Jump Overs3/3 Lateral Step-Downs*6 Wall Balls to Target6 BB Sumo Deadlift *Starting at the top of the …
CrossFit WOD, October 28, 2022
CrossFit – Fri, Oct 28 Warm-up Warm-Up 2 ROUNDS10 PVC Pass-Thru5/5 Alt. DB Deadlifts5/5 Alt. DB Curl to Press10 Scap Push-Ups:20 Tuck Hold Into… 2 ROUNDS10 OHS w/ PVC14 Alt. DB Russian Swings 10 Sit-Ups:20 Plank Strength Snatch (2-2-2-2*) *Start Light and build to Moderate. Option to Power or Squat Snatch. This is a Deload Week. …
CrossFit WOD, October 27, 2022
CrossFit – Thu, Oct 27 Warm-up Warm-Up EMOM x 8 MINUTES (:40 ON / :20 OFF) MIN 1 – Up-DownsMIN 2 – Step-OversMIN 3 – Ring Rows MIN 4 – Lunges MIN 5 – BurpeesMIN 6 – Box JumpsMIN 7 – Jumping Pull-UpsMIN 8 – Lunge + Lunge + Air Squat Strength Front Squat (5-5-5-5*) *Start Light and …
CrossFit WOD, October 26, 2022
CrossFit – Wed, Oct 26 Warm-up Warm-Up AMRAP x 8 MINUTES10 Cal Cardio Choice10 KB Deadlift 10 Piked Shoulder Taps50’ KB Farmers Carry Workout Metcon EMOM x 25 MINUTESMIN 1 – :45 Cardio ChoiceMIN 2 – :45 Russian KB Swings (Athlete Choice, Heavy)MIN 3 – :45 Alt. KB Heel TapsMIN 4 – :45 Wall WalksMIN 5 …
CrossFit WOD, October 25, 2022
CrossFit – Tue, Oct 25 Warm-up Warm-Up 3-4 ROUNDS (8:00 Cap) 200m Run 8 Up-Downs8 Jump Squats8 Barbell RDL 8 Barbell Cuban Press Strength Clean and Jerk (2-2-2-2*) *Start Light and build to Moderate. Option to Power or Squat Clean. This is a Deload Week. (Score is Weight) Week 8 of 9 Workout CLOUDKICKER (Time) 4 ROUNDS FOR …
CrossFit WOD, October 24, 2022
CrossFit – Mon, Oct 24 Warm-up Warm-Up 2 ROUNDS :30 Single Unders* 10 Alt. Tuck-Ups 8 Ring Rows 8 Alt. Box Step-Ups *Rnd 2 complete either Tall Jump Single Unders or Single-Single-Double Unders. Into… 1-2 ROUNDS (Time Permitting):20 Double Unders 10 Alt. V-Ups 6 Kip Swings 8 DB Goblet Box Step-Ups Extended Warm-up Metcon 1.) EMOM x 6 MINUTESMIN 1 – 5-7 …
