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

Main – CrossFit Warm-up Warm-up (No Measure) 200m row High knees Lunges Quad pulls Inch worm High kicks Arm circles (Forw./Back) Pass throughs Squatting shoulder press Metcon Metcon (Time) 21-15-9 Power Clean (115/75#) Toes-to-bar Rest 5 min 21-15-9 Sumo deadlift high-pull (95/65#) Burpee Rest 3 min 150 double undersRead More

WOD 5 rounds, max reps: 1 minute Row, for calories 1 min Plank, for seconds held 1 min Jumping jacks 1 min Sit-ups :30 sec Handstand hold :30 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 Weightlifting Back Squat (2, 2, 2, 1, 1, 1) Metcon Metcon (Time) 4 rounds for time: 15 chest-to-bar pullups 20 wall balls (20/14#) 15 box jumps (24/20#) rest 3...Read More

Main – CrossFit Warm-up Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch ,: Warm-up (No Measure) overhead squat wrist position, Weightlifting Power Snatch (8 minute EMOM 2 power snatch) Metcon Metcon (Time) For time: 30 power snatches...Read More