CrossFit – Wed, Jun 7 Warm-Up Warm-Up GENERAL WARM-UP 2 ROUNDS 10 Calf Raises → 5/5 Single Leg Good Mornings (2nd Round) 20 Single Unders → :20 Double Unders (2nd Round) 6 Burpee Alt. Step-Ups → 6 Burpee Alt. Step-Overs (2nd Round) into… SPECIFIC WARM-UP 2 ROUNDS 4 Hang Muscle Cleans + 4 Alt. Elbow …
Category Archives: WOD
CrossFit WOD, June 6, 2023
CrossFit – Tue, Jun 6 Warm-Up Warm-Up GENERAL WARM-UP (10 MINUTES) EMOM x 5 MINUTES (Assault Bike) MIN 1 – :25 Arms Only + :25 Legs Only MIN 2 – :45 @ RPM 45-50 MIN 3 – :45 @ RPM 50-60 MIN 4 – :45 @ RPM 60-65 MIN 5 – :45 @ RPM 65-70+ …
CrossFit WOD, June 5, 2023
CrossFit – Mon, Jun 5 Warm-Up Warm-Up AMRAP x 3 MINUTES 4 Cat Cows 4 Alt. Groiners 4 Inch Worms + Push-Up Into… AMRAP x 5 MINUTES 5 Med Ball Ground to Overhead 5 Med Ball Glute Bridge-Ups 5 Med Ball Sit-Ups 5 Burpees Strength – All Deadlift (ON A 20:00 RUNNING CLOCK… Build to …
CrossFit WOD, June 4, 2023
CrossFit – Sun, Jun 4 Warm-Up Warm-Up 1 ROUND :40 Band Pull Aparts :40 Banded Upright Rows :40 Overhead Band Pull-Aparts :40 Deadbugs Into… 1 ROUND 10 Alt. Step-Ups 10 Alt. Hollow Rock 10 Scap Pull-Ups Into… 1 ROUND 10 Box Jumps10 Sit-Ups 10 Ring Rows Workout – Performance Metcon (AMRAP – Rounds and Reps) …
CrossFit WOD, June 3, 2023
CrossFit – Sat, Jun 3 Warm-Up Warm-Up 1 ROUND :30 Bike (RPE: 5/6) 10 Single DB Curls 10 Air Squats (:01 pause @ bottom) 10 Alt. Lunges Into… 1 ROUND :30 Bike (RPE: 7/8) 10 Alt. Single DB Hang Power Cleans 10 Goblet Squats 10 Alt. Goblet Lunges Into… 1 ROUND :30 Bike (RPE: 9/10) …
CrossFit WOD, June 2, 2023
CrossFit – Fri, Jun 2 Warm-Up Warm-Up 1 ROUND 100m Run 5/5 Plate Rounds the Worlds 10 Up-Downs into…. 1 ROUND 100m Run 10 Burpees :30 Barbell OH Hold into… 1 ROUND 100m Run 10 Burpees to Target 10 Barbell Strict Press Strength – All Push Press (5-5-5) *Keep weight Light across all sets. This …
CrossFit WOD, June 1, 2023
CrossFit – Thu, Jun 1 Warm-Up Warm-Up 2 ROUNDS 5 Cat Cows 10 KB Deadlift 10 Scap Pull-Ups 10 Alt. V-Ups Into… 1 ROUND 5/5 Moose Antlers 10 Russian KB Swings 10 Kip Swings 10 Tuck Ups or V-Ups Strength – All Deadlift (5-5-5) *Keep weight Light across all sets. This is a Deload Week. …
CrossFit WOD, May 31, 2023
CrossFit – Wed, May 31 Warm-Up Warm-Up AMRAP x 6 MINUTES 10 Jumping Jacks 5/5 Slam Ball Around the Worlds 5/5 Slam Ball Single Leg RDLs 10 Slam Ball Ground to Overhead INTO… 2 ROUNDS :20/:20 Single Arm Slam Ball Overhead Hold 10 Calf Raises 20 Alt. Skater Jumps :20 Static Hold (athlete choice – …
CrossFit WOD, May 30, 2023
CrossFit – Tue, May 30 Warm-Up Warm-Up 2:00 Easy Cardio Into… 2-3 ROUNDS 10 Cat Cows 8 Inch Worms + Push-Up 10 Alt. Cossack Squats 8 Dead Bugs Into… 1:00 Mod Cardio Into.. 2-3 ROUNDS 8 Box Jumps 10 Straight Leg Sit-Ups 8 Up-Downs 10 Lateral Step-Overs Workout – All Metcon (AMRAP – Rounds and …
CrossFit WOD, May 29, 2023
CrossFit – Mon, May 29 Warm-Up Warm-Up 200m Run Into… 2-3 SETS FOR QUALITY 10 Kang Squats 5 Scap Push-Ups + 5 Push-Ups 3 Scap Pull-Ups + 2 Pull-Ups *This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’. Workout – …
