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 …
Author Archives: CrossFit Alabaster
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 …
CrossFit WOD, September 28, 2022
Wednesday Warm-up Warm-up EMOM x 7 MINUTES MIN 1 – 100m Run + Max Tuck Hold MIN 2 – 12 Slow Scap Push-Ups + 12 Alt. Shoulder Taps MIN 3 – 100m Run + Max Plank Hold MIN 4 – 10 Strict Press + Max Up-Downs MIN 5 – 100m Run + Max Hollow Hold …
CrossFit WOD, September 27, 2022
Tuesday Warm-up Warm-up ON A 5:00 CLOCK… 2-3 ROUNDS 5 Slow Scap Pull-Ups 6 Alt. Groiners 7 Cat Cows 8 Empty Barbell RDL Then New 5:00 Clock… AMRAP x 5 MINUTES 5 Kip Swings 6 Ring Rows 7 Empty Barbell Deadlifts 8 Russian KB Swings Strength Metcon (Weight) 4 SETS* 2 Pausing Clean Deadlifts** + …
CrossFit WOD, September 26, 2022
Monday Warm-up Warm-up AMRAP x 5 MINUTES 8/6 Cal Row 8 Alt. Reverse Lunges 8 Wall Ball Strict Press* 4 Sumo Stance Good Mornings *At 2:30 complete 8 Wall Ball Push Press -Into- 1 ROUND 10 Alt. Slow Cossack Squats 8 Groiner + Twist 8 Bootstrap Squats 6 Kang Squats 6 Tempo Air Squats @22X1 …
CrossFit WOD, September 25, 2022
Sunday Warm-up Warm-up GENERAL WARM-UP 3 ROUNDS 10 Alt. Step Ups→8 Alt Step Ups→6 Box Jumps* 10 Straight Leg Sit-Ups→8 Bent Leg Sit-Ups→6 Butterfly Sit-Ups 10 Scap Push-Ups→8 Push-Ups to Down Dog→6 Push-Ups *For your Step-Ups, try increasing the height with each new round. Quick Rest Then Into… SPECIFIC WARM-UP EMOM x 5 MINUTES (:40 …
CrossFit WOD, September 24, 2022
Saturday Warm-up Warm-up 2 ROUNDS 30 Mountain Climbers 10 Sumo Good Morning (BB in Second Round) 10 Scap Pull-Ups (10 Ring Rows in Second Round) 10 Superman Raises Into… 1 ROUND 10 Up-Downs 10 Sumo Deadlift 10 Small Kip Swings 10 Hollow Rocks Extended Warm-up Metcon EVERY 3:00 x 3 SETS 5 Sumo Deadlifts Into… …
CrossFit WOD, September 23, 2022
Friday Warm-up Warm-up 3 ROUNDS 100m Run (increasing pace) 8 BB Upright Rows 20 Alt. BB Elbow Punches 12 Alt. Piked Shoulder Taps* 5 Inchworm + Push-up *Round 2 & 3 Switch to 2 Wall Walks. 8:00 Cap on Warm-Up. Strength Metcon (Weight) EMOM x 12 MINUTES* 1 High Hang Power Clean + 1 Hang …
