CrossFit – Sat, Oct 8 Warm-up <p>3 ROUNDS<br />:40 Bike<br />20ft Crawl*<br />8 Up Downs<br />6 Lunges + 6 Low Box Step Ups</p><p>*Round 1: Perform Straight Leg Bear Crawl<br />Round 2: Perform Quadruped Crawl or Bent Leg Bear Crawl<br />Round 3: Perform a Walking Groiner, complete groiner on one side, then crawl forward into the …
Author Archives: CrossFit Alabaster
CrossFit WOD, October 7, 2022
CrossFit – Fri, Oct 7 Warm-up <p>1 ROUND<br />30 Single Unders<br />10 Scap Push-Ups <br />10 Clean Deadlifts <br />100m Run</p><p>Into…</p><p>2 ROUNDS<br />30 High Jump Single Unders or Double Unders <br />10 Clean High Pulls <br />2 Wall Walk or 10 Single DB Strict Press <br />100m Run<br /> </p> Strength Metcon (Weight) <p>EVERY 1:30 x 7 SETS*<br />1 Power Clean<br …
CrossFit WOD, October 6, 2022
CrossFit – Thu, Oct 6 Warm-up <p>AMRAP x 3 MINUTES <br />:30 Cardio Choice <br />8 Tuck-Ups <br />8 Ring Rows </p><p>Into…</p><p>AMRAP x 3 MINUTES <br />:30 Cardio Choice <br />6 V-Ups<br />6 Kip Swings <br /> </p> Workout Metcon (7 Rounds for reps) <p>EMOM x 28 MINUTES<br />MIN 1 – :45 Max Strict Pull-Ups<br />MIN 2 – :45 Cardio Choice (Cals)<br />MIN …
CrossFit WOD, October 5, 2022
CrossFit – Wed, Oct 5 Warm-up <p>AMRAP x 7 MINUTES <br />5 Scap Pull-Ups <br />5/5 Elbow Punches <br />5 Kang Squats <br />10 Box Step Overs <br /> </p> Strength Front Squat (6-4-4*) <p>*Start Moderate-Heavy and build to Heavy. The goal should be to start/end heavier than last week.</p><p>(Score is Weight)</p><p>Week 5 of 9<br /> </p> Workout Metcon (AMRAP – Rounds …
CrossFit WOD, October 4, 2022
CrossFit – Tue, Oct 4 Warm-up <p>3-4 ROUNDS (Time Permitting)<br />:30 Row @ Mod Pace<br />10 Lunge + PVC Pass Through*<br />8 Up-Downs<br />6 Push-Up to Pike</p><p>*Rnd 3+4 complete PVC Overhead Squats.<br /> </p> Strength Metcon (Weight) <p>EVERY 1:30 x 7 SETS*<br />1 Power Snatch<br />+<br />1 Deep Hang Power Snatch</p><p>*Start Moderate and build to Moderate-Heavy. …
CrossFit WOD, October 3, 2022
CrossFit – Mon, Oct 3 Warm-up <p>2 ROUNDS <br />:40 Cal Bike <br />8 BB Strict Press w/ :01 Pause OH<br />10 Slam Ball G2OH <br />20 Crossbody Mountain Climbers </p><p>Into…</p><p>1-2 ROUNDS (Time Permitting)<br />6 Scap Push-Ups + Push-Up <br />8 BB Push Press <br />10 Slam Balls <br />12 Alt. DB Bent Over Rows <br /> </p> Strength Split Jerk (2-2-2-2-2*) <p dir="ltr"><span …
CrossFit WOD, October 2, 2022
Sunday Warm-up Warm-up 2-3 ROUNDS (5 MIN CAP) 30 Single Unders 4 WB Lunge + WB Lunge + WB Squat 4 Ring Rows 4 Burpees Into… 2-3 ROUNDS (5 MIN CAP) 25 Double Unders 8 Russian KBS 4 Box Jumps 4 WB Push Press 4 Wall Ball Shots Workout Filthy Fifty (Time) For time: 50 …
CrossFit WOD, October 1, 2022
Saturday Warm-up Warm-up 1 ROUND :30 Row (Legs Only) 20 Shoulder Taps 10 Scap Pull-Ups 10 Scap Push-Ups Into… 2-3 ROUNDS :30 Row (EZ → Mod → Hard) 8/8 Half Kneeling Arnold Press 8/8 Single Leg, Single Arm Bent over Row 8/8 Single Leg RDL Workout Metcon (AMRAP – Reps) 1.) EMOM x 12 MINUTES …
CrossFit WOD, September 30, 2022
Friday Warm-up Warm-up 2 ROUNDS 10 Alt. PVC Pass Thrus + Lunge 10 Air Squats w/ :01 Pause at the Bottom* 10 V-Ups** 8 Up Downs *Round 2 complete Jumping Air Squats to Target **Round 2 complete Kipping Knees to Chest Into… 1 ROUND 10 PVC Snatch Grip Deadlifts 10 PVC OHS 10 PVC Behind …
CrossFit WOD, September 29, 2022
Thursday Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – :45 Bike @ Mod Pace MIN 2 – 5/5 SA Ring Row + Max Scap Pull-Up MIN 3 – 10 Step-Ups+ Max Groiners MIN 4 – 30 Big Jump Single Unders + Max Calf or Tib Raises Workout Metcon (AMRAP – Rounds and Reps) ON …
