Warm Up Group Line Drills Workout of the Day (WOD) “Team Prowler Clean” Prowlers 180Men/90Women Barbell 135Men/95Women Line up 3 Athletes on each Prowler. Athlete #1 has two minutes to push the prowler 20 yards high bar then 20 yards low bar back to original spot to a awaiting loaded barbell. Once the prowler crosses [...]
Warm Up Mobility Strength Work 1 Rep Max out Front Squat (15 minute time limit) rest 5 mins then pick one of the following CrossFit or Accessory CrossFit 10 Minute AMRAP 10 Wall Ball 20M/14W 10 Weight Step Ups (5 each side) 95M/65W (barbell on back) 20M/16W rest 5 mins then: 10 Minute AMRAP 250 [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) “Wood” 5 Rounds for time of 400 Meter Run 10 Burpee Box Jumps 24M/20W 10 Sumo Dead Lift High Pull 95M/65W 10 Thursters 95M/65W rest 1 minute Cool Down Stretch
Warm Up Mobility Strength Work 1 Rep Max out Strict Should Press (15 minute time limit) rest 5 mins then pick on of the following CrossFit OR Accessory CrossFit “Annie” 50-40-30-20-10 Double Unders Unanchored Ab Mat Sit Ups rest 5 mins then: 5 Rounds of 5 Pull Ups 10 Push Ups 15 Air Squats or [...]
Warm Up Mobility Strength Work 1 Rep Max out Overhead Squat (15 minute time limit) rest 5 mins then pick one of the following CrossFit 8 Rounds for time (30 min cap) 8 Overhead Squats 115M/75W 8 Chest to Bar Pull Ups or Accessory Movements 3 Sets of 5 Reps each side – Turkish Gettups [...]
Warm Up Mobility Workout of the Day (WOD) 12 Days of Christmas 1 Burpee 2 Dead Lifts 225/135 3 Push Press 95/65 4 Box Jumps 24/20 5 Ab Mat Sit Ups 6 Air Squats 7 Hanging Power Cleans 95/65 8 Push Ups 9 Walking Lunge Steps 10 Russian Kettlebell Swings 70/53 11 Double Unders or [...]
Warm Up Mobility Strength Work Sumo Style Dead Lift 3 – 3 – 1 – 1 rest 5 mins then Pick one of the following but not both CrossFit 12 Minute AMRAP 12 Box Jumps 24M/20W 12 Toe 2 Bar or Accessory Movements Good Mornings 3 sets of 8 reps Heavy Belt Squats 3 sets [...]
Warm Up Mobility Strength Work Hanging Power Snatch 10 Sets of 2 Reps @ 60 (Speed Sets) then: CrossFit 15 Minute AMRAP 5 Power Clean 135M/95W 1 Rope Climb OR Accessory Movements Tate Press 3 Sets of 10 – 12 reps Side Lateral Kettlebell Raises 3 Sets of 8 – 10 reps Kettlebell Snatch 3 [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) CrossFit Grinder 5 Rounds for time 20 Pull Ups 30 Kettlebell Swings 53M/35W 40 Double Unders or 200 Singles Cool Down Stretching
Warm Up Mobility Strength / Speed Work Front Squats 10 sets of 2 Reps @ 60% (Speed Sets) then do one of the following (not both) CrossFit 8 Rounds for time: 5 Front Squats 135M/95W (from ground) 5 Bar facing burpees or Accessory Movements Max Height Jump Box 1 – 1 – 1 (3 attempts [...]
