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WOD & BLOG

  • 24OCT
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    Main – CrossFit

    Warmup 7 (No Measure)

    800m Run

    2 Rounds

    15 Supermans

    15 Sit-ups

    10 Push ups

    15 OVH Squats

    Goat Practice

    15 Minutes to practice what you need to work on. We’re here to help so ask!

    DT (Time)

    5 Rounds for time:
    12 Deadlifts, 155# / 105#
    9 Hang Power Cleans, 155# / 105#
    6 Push Jerks, 155# / 105#

    Cool Down

    3 rounds

    5 Roll outs Left, Center, Right

    15 Situps

  • 23OCT
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    Main – CrossFit

    Dynamic 1 (No Measure)

    Lunge Twists

    Knee to Chest

    High Kicks

    Hip Stretch Twist

    High Skips

    Squat Broad Jumps

    High Knees

    Butt Kickers

    Karaoke

    Snatch (8 Minute EMOM 3 Position Snatch)

    Handstand Walk (8 Minutes Practice )

    Metcon (Time)

    3 Rounds

    15 Wall Balls 20/14

    15 Slam Balls 20/15

    15 Overhead Lunges w/Slam Ball 20/15

    400m Run

    Cool Down

    Tabata Flutter Kicks

  • 22OCT
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    Main – CrossFit

    Warmup 6 (No Measure)

    Run 800m

    15 OHS

    16 Lunge passes

    12 Windmill pushups

    2 rounds

    High knees

    Butt kickers

    Karaoke

    Bear crawl

    Backpedal/ sprint

    EMOM

    15 Minutes

    Min 1: Rope Climb

    Min 2: 12 Calorie Row

    Min 3: 10 GHD Situps

    Metcon (Time)

    15-12-9-12-15

    KB Swings 53/35

    Goblet Squats 53/35

    100m KB Carry

    Cool Down

    5×40 Second Plank Holds

  • 21OCT
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    Main – CrossFit

    Warmup 1 (No Measure)

    High knee holds

    butt kick holds

    Inchworm pushups

    Lizard

    Side lunges

    High knees

    Side shuffle

    Bear crawl

    10 good mornings

    10 OHS

    10 pass throughs

    10 figure 8′s

    Muscle-ups (3×5)

    Sled Push (4×50)

    Metcon (Time)

    10 Power Snatches 115/75

    20 Pushups

    30 Box Jumps

    40 Burpees

    50 Situps

    100 DUs

    50 Situps

    40 Burpees

    30 Box Jumps

    20 Pushups

    10 Power Snatches 115/75

    Cool Down

    40 Russian Twists 35/18