WOD: “Suffer On Saturday” Partner WOD: For Time: Run 800m w/ KettleBell 200 KB Swings (53/35#) *Partner holds Handstand while other partner swings KB* Run 800m w/ KettleBell *During the run, either partner can hold the KettleBell* HAM (Post WOD): …
Warm Up: CrossFit Warm Up: 2 Rounds: 15 Sec Samson Stretch 10 Air Squats 10 Sit Ups 10 Supermans 10 Pull Ups 10 Push Ups WOD: 5 Rounds: 3 min AMRAP: 12 Air Squats 9 Push Press (95/65#) 6 Burpee …
Warm Up: 1 Round: 40ft Step and touch toes 40ft Frankenstien Walk 10 Barbell Deadlift 10 Barbell Cleans 40ft Spider Man 40ft Lunge backwards with a twist right and left. 10 Barbell Front Squats 10 Barbell Push Press 80ft High …
Warm Up: Mixed Tabata of: One Time through… Lunges Plank hold Push-ups Jumping Jacks Side Plank Hold (10sec R and 10sec L) Box Step-ups Plyo Push-ups (hands off the ground at top of PU) Challenge: clapping push ups. High knees …
Warm Up: HAM (Pre WOD): 1:00 Squat Hold (Bottom) 1:00 Plank Hold 1:00 Squat Hold (Bottom) 1:00 HS Hold (Against Wall) 1:00 Squat Hold (Bottom) 1:00 Ring Support 1:00 Squat Hold (Bottom) WOD: For Time: 45-30-15 reps of: Back Squats …
Warm Up: Mini “Flight Simulator” 5-10-15-20-15-10-5 reps of Unbroken Double Unders *5 KB Swings between sets WOD: 12 min AMRAP: 10 Pull-Ups 15 Deadlift (155/105#) 30 Double Under HAM (Post WOD): 4 Rounds Not For Time: 10 Reverse Hypers …
Warm Up: 2 Rounds: 100m Run 10 Feet to Hands 40ft Bear Crawl 10 Air Squats 40ft High Skips 10 Push Ups 40ft Broad Jumps 10 Single Leg Deadlifts WOD: “Suffer On Saturday” Partner WOD For Time: 600m Run 100 …
Warm Up: 1 Round: 50 Jumping Jacks 40ft Duck Walk 30 Air Squats 20 Box Step Ups 10 Curl and Press (light weight) WOD: For Time: 15-12-9-6-3 Weighted Pistols (50/35#) Box Jump (30/24″) Hang DB Clean & Jerk (50/35#) *One …
Warm Up: 1 Round: Row 2:00 (0-1:00 easy pace, 1:00-2:00 moderate pace) Pigeon pose 1:00 each side Spider man pose 1:00 each side Row 2:00 (0-1:00 moderate pace, 1:00-2:00 fast pace) Sampson Stretch 1:00 each side Banded hamstring stretch …
Warm Up: General *One partner is always Rowing* P1 Row P2 completes round then they switch Round 1: :20 hang from pull up bar 10 hollow rocks Round 2: 10 Kip Swings 10 Toe to kettlebell laying on the …