CrossFit – Sat, Oct 22 Warm-up Warm-Up 200m Run Into… EMOM x 6 MINUTESMIN 1 – :40 Groiners + Twist*MIN 2 – 6 Power Cleans + 6 Alt. OH Press (Front Rack to Back Rack)**MIN 3 – :20 Scap Ring Rows + :20 Plank Hold *2nd Round Perform Lunge + Twist**Start with the bar in …
Author Archives: CrossFit Alabaster
CrossFit WOD, October 21, 2022
CrossFit – Fri, Oct 21 Warm-up Warm-Up 3 ROUNDS10 Up-Downs → 10 Burpees → 8 Burpees Over Bar*10 Clean Deadlifts + High Pulls20 Elbow Punches10 Kip Swings → 10 Knees to Chest → 5 Toes to Something/ Toes to Bar* *Round 2 perform Burpees & Knees to Chest. *Round 3 perform Burpees Over Bar & Toes …
CrossFit WOD, October 20, 2022
CrossFit – Thu, Oct 20 Warm-up Warm-Up EMOM x 8 MINUTES (:45 ON / :15 OFF) MIN 1 – Bike @ EZ Pace MIN 2 – Lunge-Lunge-Air SquatMIN 3 – Active Bar Hang MIN 4 – Up-Down + Broad Jump MIN 5 – Bike @ Mod Pace MIN 6 – Narrow Stance Air Squats MIN 7 – Step-Ups or Box …
CrossFit WOD, October 19, 2022
CrossFit – Wed, Oct 19 Warm-up Warm-Up AMRAP x 5 MINUTES10 Alt. DB Deadlift5/5 DB Strict Press10 Alt. DB Russian Swings5 Burpees INTO… 1-2 ROUNDS5/5 Single Arm Ring Rows10 Scap Pull-Ups10 Band Pull-Aparts Skill Metcon 1.) 2 SETS7-10 False Grip Ring Rows:10 Top of the Ring Hold:10 Bottom of the Ring Hold -Rest As Needed …
CrossFit WOD, October 18, 2022
CrossFit – Tue, Oct 18 Warm-up Warm-Up EVERY 2:00 x 3 SETS 30 Single Unders** 5 Lunge + Lunge + Air Squat5 Barbell Deadlifts Mobility in Remainder of Time** *Switch to Double Unders in Sets 2/3**Mobility Suggestions → Bootstrappers, Groiners, Cossack Squats Strength Front Squat (4-2-2*) *Start Heavy and end Heavy+. Goal is to start and end heavier …
CrossFit WOD, October 17, 2022
CrossFit – Mon, Oct 17 Warm-up Warm-Up AMRAP x 4 MINUTES 5 Burpees 6 Air Squats 7 Empty Bar Deadlifts Into… 1-2 ROUNDS (Time Permitting)7 Snatch Grip Deadlifts 7 Snatch High Pulls 7 Muscle Snatch 7 Behind the Neck Push Press (Shoulder Width Grip) Strength Snatch (EVERY 1:30 x 10 SETS 2 Snatches*) *Start Moderate and build to something Heavy. Snatch …
CrossFit WOD, October 16, 2022
CrossFit – Sun, Oct 16 Warm-up Warm-up AMRAP x 4 MINUTES:30 Row EZ Pace8 Banded Pull Aparts8 Banded Upright Row8 Seated Banded Row Into… AMRAP x 4 MINUTES:30 Row Moderate Pace8 Banded Lat Push-Down8 Scap Pull-Ups8 Ring Rows Extended Warm-up Metcon EMOM x 8 MINUTESMIN 1 – Complete one of the below Complexes…*MIN 2 – …
CrossFit WOD, October 15, 2022
CrossFit – Sat, Oct 15 Warm-up Warm-up 3 ROUNDSJumping Drills*10 DBL DB Curl to Arnold Press 20 Shoulder Taps10 Up-Downs10/10 DB Staggered Stance DL *ROUND 1 – 10 Double Leg Hop + 10 Right Leg Hop + 10 Single Leg HopROUND 2 – 10/10 Single Leg Forward and Back Hop + 10/10 Single Leg Left + …
CrossFit WOD, October 14, 2022
CrossFit – Fri, Oct 14 Warm-up Warm-up AMRAP x 7 MINUTES8 Groiners + Twist8 Air Squat w/ :01 Pause at the bottom8 Wall Ball Push Press8 Barbell Deadlifts16 Alt. Elbow Punches Strength Metcon (4 Rounds for reps) 4 SETS*1 Clean+1 Hang Squat Clean -Rest As Needed b/t Sets- *Start Moderate and build to heavy. Clean …
CrossFit WOD, October 13, 2022
CrossFit – Thu, Oct 13 Warm-up Warm-up EMOM x 6 MINUTES (:40 ON / :20 OFF) MIN 1 – Side Shuffle Shuttle RunMIN 2 – Alt. DB Upright RowMIN 3 – Step-Up with slow lowerMIN 4 – High Knees Shuttle RunMIN 5 – Alt. DB Curl to Arnold PressMIN 6 – Lateral Step-Ups Strength Metcon (4 …
