WOD 4 rounds for time: 300m row 15 push-ups 25 russian twist 10 hollow rock 200m run Rest 2 minutesRead More

Main – CrossFit Warm-up Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m row Weightlifting A: Squat Clean (6 min EMOM, 2 Squat Clean) B: Front Squat (Tabata (155/105#)) C: Deadlift (Work to heavy single,Read More

WOD Tabata of: Pull-ups Push-ups Sit-ups Lunges Tabata- 8 rounds per exercise, :20 sec work, :10 sec restRead More

Main – CrossFit Warm-up Push/Pull (No Measure) 2 rounds: 200m row 10 burpees Mobility (No Measure) Pick 3 mobility exercises and spend 8-10 minutes on them Metcon Metcon (Time) A1) Tabata- Pull-up/Double under Rest 3 min, then; A2) 3 Rounds for time: 500m row 25 hand release push-up Rest 3 minRead More

WOD 5 rounds for time, varying order each round: 10 kettlebell swings 10 toes-to-bar 10 box jumps 400m runRead More

Main – CrossFit Warm-up Dynamic Warm-up (No Measure) Down and back a number of times with various stretches and exercises Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2”, 4”, 6” 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press...Read More

Main – CrossFit Warm-up Dynamic Warm-up (No Measure) Down and back a number of times with various stretches and exercises () Weightlifting Front Squat (2,2,2,1,1,1) Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45#...Read More

WOD 500m row 50 walking lunges 15 burpees 30 pull-ups 15 burpees 50 walking lunges 500m rowRead More

Main – CrossFit Warm-up Dynamic Warm-up (No Measure) Down and back a number of times with various stretches and exercises Pressing (No Measure) 3 sets of 5; press, push press and push jerk with bar only Weightlifting A1: Shoulder Press (3 sets of 2) A2: Push Press (3 sets of 3) B: Weighted Step-ups (4...Read More

Main – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2”, 4”, 6” 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance...Read More