CrossFit – Sun, Feb 5 Warm-Up Warm-Up 2 ROUNDS 8 Scap Push-Ups 8 Scap Pull-Ups 8 Slam Ball Deadlift 8 Slam Ball OH Press Into… 1 ROUND 8 Alt. Shoulder Taps 8 Ring Rows 8 Slam Ball Ground to OH 4 Inch Worms Into… 1 Round 10 Hollow Rocks 8 Slam Balls 6 Narrow Grip …
Category Archives: WOD
CrossFit WOD, February 4, 2023
CrossFit – Sat, Feb 4 Warm-Up Warm-Up AMRAP x 4 MINUTES 6 Air Squats 4 Sumo Stance Bodyweight Good Mornings 6 Alt. Step-ups 4 Knee/Regular Push-ups 6/4 Cal Row -Rest 1:00- AMRAP x 4 MINUTES 6 WB Front Squats OR WB to a Target 4 Sumo Deadlifts Barbell OR KB* 6 Box Jumps Step Down …
CrossFit WOD, February 3, 2023
CrossFit – Fri, Feb 3 Warm-Up Warm-Up 2 ROUNDS :45 Cal Bike 10 Burpees 8 Ring Rows 6 Scap Pull-Ups 4 Kip Swings Into… 2 ROUNDS* 5 Snatch Grip Deadlifts 5 Above the Knee High Pulls** 5 ATK Muscle Snatch** 5 ATK Power Snatch** *RND 1 w/ PVC. RND 2 w/ BB. **Option to take …
CrossFit WOD, February 2, 2023
CrossFit – Thu, Feb 2 Warm-Up Warm-Up :30 Jumping Jacks Into… 1:00 Single Unders Into… 1:00 Double Unders or Double Attempts Into… :30 Jumping Jacks Then… AMRAP x 5 MINUTES 5 DB Goblet Squat (Light w/ :01 Pause at the Bottom) 5/5 DB Shoulder Press 5/5 DB Side Lunge 10 Alt. Mountain Climbers Workout – …
CrossFit WOD, February 1, 2023
CrossFit – Wed, Feb 1 Warm-Up Warm-Up AMRAP x 4 MINUTES 16 Jumping Jacks 12 Alt. Barbell Elbow Punches 8 Barbell Good Mornings 4 Barbell Strict Press Into… 1-2 ROUNDS (TIME PERMITTING) 12 Power Drops* (BW ONLY) 8 Barbell High Hang High Pulls 4 Barbell High Hang Muscle Cleans 2 Inch Worms + Push-Up *Start …
CrossFit WOD, January 31, 2023
CrossFit – Tue, Jan 31 Warm-Up Warm-Up RUNNING WARM-UP (4 MIN) 100m Quick Jog 25’ Toe Walk 25’ Heel Walk 25’ Toy Soldiers 25’ High Knees 25’ Butt Kickers 100m Hard Jog Into.. 2-3 ROUNDS (5 MIN CAP) :30 BIke @ Mod Hard Pace 6 Up-Downs + Alt. Shoulder Tap 6 Step-Ups + Slow Negative …
CrossFit WOD, January 30, 2023
CrossFit – Mon, Jan 30 Warm-Up Warm-Up 200m Group Jog Into… 3 ROUNDS 10 Banded Dante Rows 10 Alt. Banded Deadbugs 10 Banded Hip Pull Throughs* 10 Arm Haulers Into… 200m Group Jog *Band attached to the rig at hip height. Face away from the rig while holding the band between the legs. Hinge back …
CrossFit WOD, January 29, 2023
CrossFit – Sun, Jan 29 Warm-Up Warm-Up 1-2 ROUNDS (2:00 CAP) 6 Scap Pull-Ups 6 Scap Push-Ups 6 Bootstrappers Into… AMRAP x 4 MINUTES :30 HARD Row 5 Supine Ring Rows 5 Push-Up to Pike 6 Alt. Lunges Workout – Performance Metcon (Time) 2 ROUNDS FOR TIME* 100/80 Cal Row 75 Air Squats 50 Hand …
CrossFit WOD, January 28, 2023
CrossFit – Sat, Jan 28 Warm-Up Warm-Up EMOM x 8 MIN (:40 ON / :20 ON)* MIN 1: Step-Ups → Box Jumps MIN 2: S.A. KB Swings → S.A. KB Cleans (:20/:20) MIN 3: Tuck-Ups → V-Ups MIN 4: :20 Dead Hang + :20 Active Hang → :20 Scap Pull-Ups + :20 Kip Swings *Progress …
CrossFit WOD, January 27, 2023
CrossFit – Fri, Jan 27 Warm-Up Warm-Up 3 ROUNDS 1:00 Bike → :45 Bike → :30 Bike* 5/5 DB Windmills 10 Alt. Lunges w/PVC Pass Thru 5 Jumping Air Squats w/PVC Overhead *As the Bike time decreases, let’s increase the RPM! Strength – All Power Snatch (8-6-4-8-6-4*) *Start Light-Mod and build to Moderate-Heavy. The …
