Warm Up Shoulder and Hip Mobility Workout of the Day (WOD) “CrossFit Total Devastation” Back Squats 135M/95W max reps 10 minutes rest 5 minutes Should Press 95M/65W max reps 10 minutes rest 5 minutes Dead Lifts 135M/95W max reps 10 minutes Cool Down Stretch and Roll Out
Warm Up Mobility and Line Drills Workout of the Day (WOD) “The Chief” Max rounds in 3 minutes of: 3 Power cleans 135#Men/95#Women 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles Cool Down Stretching
Warm Up Mobility and Line Drills Strength Workout 15 Minutes to build up to 1 Rep Max on Power Snatch CrossFit Workout (Workout A) 6 Rounds for time: Row 350 Meters 20 Burpees Jumping over Rower OR (Do not do both A and B) Assistance Movements (Workout B) Back Extensions 3 x 12 – 15 [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) 4 Rounds of In 5 Minutes, complete the following: Row 500 Meters Run 400 Meters Max Rep Double Unders rest 5 minutes Double Unders = score *compare to 06-01-11 Core Work (optional) 100 Reps Ab Mat Sit Ups
Warm Up Mobility and Line Drills Strength Work 5 Minute AMRAP of: Squat Thrusters 135M/95W Conditioning Work “Running Cindy” Run 400 Meters 5 Rounds of Cindy Run 400 Meters 4 Rounds of Cindy Run 400 Meters 3 Rounds of Cindy Run 400 Meters 2 Rounds of Cindy Run 400 Meters 1 Round of Cindy Cool [...]
Warm Up Line Drills and Mobility Workout of the Day (WOD) 21 Push Press 135 Men / 95 Women 21 Box Jump 24” Men / 20” Women 50 Meter Weighted Lunge 45 plate Men/ 25 plate Women 15 Push Press 135 Men / 95 Women 15 Box Jump 24” Men / 20” Women 50 Meter [...]
Warm Up Mobility and Line Drills Skill Work Practice Power Snatch Workout of the Day (WOD) Every 3 mintues for 5 Rounds (rest 2 minutes between Rounds) Run 100 Meters (50 Meter Shuttle Run) 1 Rope Climb 5 Burpees Max Rep Power Snatch 95M/65W Amount of Power Snatch = Score Cool Down Stretching and Mobility [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) 5 Rounds for time of 135M/95W 15 Dead Lifts 12 Hanging Power Cleans 9 Front Squats 6 Push Jerks Cool Down Foam Roll
Warm Up Mobility and Line Drills Workout of the Day (WOD) 2 Min Max Handstand Push Ups rest 2 Min 2 Min Max Row Meters rest 2 Min 2 Min Max Chest 2 Bar Pull Ups rest 2 Min 2 Min Max Double Unders rest 2 Min 2 Min Max Toe 2 Bar rest 8 [...]
Warm Up Shoulder Mobility 500 Meter Row Strength Work Ground to Overhead 1 Rep Max in 15 minutes CrossFit Conditioning Work In 6 minutes Run 800 Meters and whatever time left Max Rep Thrusters 95M/65W Score = amount of Thrusters Cool Down Stretching 6am Class sets the pace.
