Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Banded Side Steps (each direction) 10 Jumping Squats 10 KB Swings Strength: Front Squat 3-3-3-3-3 WOD: 7 min AMRAP: 1-2-3-4-5…etc. reps of: Wall Balls (20/14) Toes to Bar Sumo Deadlift High …
Warm Up: 2 Rounds: 100m Jog 10 Air Squats 40 ft High Skips 10 Push Ups 40 ft Butt Kickers 10 KB Swings WOD: In a 2 minute window: 200m Run Max reps Clean & Jerk (135/95) Rest 2 min …
Warm Up: 2 Rounds: 40 Crab Walk 10 Reverse Lunges 10 Banded Side Steps 10 Behind the Neck Strict Press Strength: Snatch *Take 15 min to build to a 1 rep max WOD: CrossFit Lift-Off WOD Complete as many rounds …
The 2017 CrossFit Liftoff starts today at 5pm! If you haven’t signed up yet it’s not too late! Go to games.crossfit.com to register. Warm Up: Tabata: Mountain Climbers Jumping Squats Hollow Rocks Broad Jumps Skill Work: Kettlebell Swings *Take 10 min …
Warm Up: 2 Rounds: 10 Jumping Lunges 10 Single Leg Deadlifts 10 Goblet Squats 10 Good Mornings Strength: Deadlift 2-2-2-2-2 WOD: 4 Rounds For Time: 12 Wall Balls (20/14) 48 Double Unders (2:1 singles)
Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Strict Press 10 Jumping Lunges 10 Kip Swings WOD: For Time: 400m Run 4 Rounds: 3 Power Cleans (155/115) 6 Push Ups 9 Pull Ups 400m Run 3 Rounds: 3 Power Cleans …
Warm Up: Tabata: Mountain Climbers Air Squats Bottoms Up KB Press Handstand Hold Strength: Strict Press *Warm up to 75% of your 1RM strict press and maintain that weight for 3 sets of 4 reps WOD: For Time: 9 Dumbbell …
Warm Up: Tabata: Feet to Hands Push Ups Good Mornings Bottoms Up KB Press WOD: 14 min EMOM: Odd: 7 Handstand Push Ups Even: 5 Deadlifts (255/185)
Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 DB Press 10 Med Ball Cleans 10 Kip Swings WOD: 4 Rounds For Time: 300m Row 12 Toes to Bar 15 Wall Balls (20/14)
Come join us at 10:30am for our Turkey Day WOD! Burn some calories before your big feast! 🙂 Warm Up: Tabata: Feet to Hands Jumping Lunges Hollow Rocks Push Ups WOD: Turkey Day WOD For Time: 100m Suitcase Carry (53/35) …