Category

WOD
The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Every Thursday for the next three weeks, CrossFit will announce a workout and thousands of gyms around the world will complete the workouts. Anyone can sign-up to compete in and post their scores online. You can...
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Warm-up 3:00 bike, row, ski Then… 3 Sets: :20 Tuck hold10 Scapular pull-ups10 KB presses, each arm10 Pineapple pickers Strength/Skill Push jerk 2-2-2-2-2-2 from the rack, weight by feel WOD 10 Minute AMRAP: 10 Push press 95/6515 Deadlifts 95/6510 Box jumps or Step-ups
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Warm-up 3 sets: 5 cal bike, row, ski20 Singles10 Pineapple pickers10 Sampson lunges WODEvery 6 minutes for 30 minutes (5 sets): 30 Cal Bike or 35 Cal ski50 Double-unders10 KBS 70/53 -Scale to achieve at least one minute rest-Score = slowest set
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Strength/Skill Back squat 7 Sets: 4 reps @ 70% WOD 2 Rounds for max reps: 1:00 Burpee pull-upsRest 1:001:00 Wall walksRest 1:001:00 Minute row, caloriesRest 1:00
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Strength/Skill Clean 3-3-3-3-3 @70% WOD Teams of two, one person working at a time, 18 Minute AMRAP: 10 Ground to overhead 135/9540 Box step-overs 24/20400 Meter run Run together
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Warm-up 3:00 bike, row, ski Then… 3 Sets: 100 Meter jog10 PVC OHS:20 Bar hang20 Mountian climbers Strength/Skill Overhead squat or Front squat 3-3-3-3-3 weight by feel WOD 12 Minute AMRAP: 10 Alternating DB snatch 50/3510 Alternating pistols10 Toes-to-bar
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Warm-up 3:00 bike, row, ski Then… 3 Sets: 100 Meter jog:20 Front leaning rest3 Inchworms50′ Skipping high knees Strength/Skill 4 sets, not for time: HS hold x max timeDB bench press x 10High box jump x 3 reps WOD 2 Rounds For time: 100 Double-unders20 Hang power cleans 135/9525 Hang release push-ups
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Warm-up 3:00 bike, row, ski Then… 3 Sets: :20 Tuck hold10 Scapular pull-ups10 KB presses, each arm10 Pineapple pickers Strength/Skill Push jerk 3-3-3-3-3 from the rack, weight by feel WOD 4 Sets for max reps: :45 Shuttle run, 50′:45 rest:45 Strict DB press 35/25:45 rest:45 Sit-ups:45 rest Use 2 DB’s, alternate one arm pressing while...
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Warm-up 3:00 bike, row, ski Then… 3 Sets: 10 Sampson lunges10 mountain climbers3 Inchworms5 Strict pull-ups or ring rows WOD Every 6 minutes for 30 minutes (5 sets) for times: 500 meter row or ski14 KBS 53/357 C2B Pull-ups Scale reps/distance to achieve at least 1 minute rest each round. Score = time for each...
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Holiday schedule: No 5 am or 6:30 pm class Monday Strength/Skill Back squat 7 Sets: 4 reps @ 65% WOD 7 Minute AMRAP: 3 Thrusters 95/653 Burpees Over the Bar6 Thrusters6 Burpees Over the Bar9 Thrusters9 Burpees Over the Bar … Keep increasing sets by 3 reps until the 7 minutes are up. Score =...
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