Warm Up Mobility and Line Drills Strength WOD (WOD) Push Jerk 3 – 3 – 1 – 1 rest 5 mins then CrossFit Conditioning WOD Row 1000 Meters or Run 800 Meters 25 Burpees Row 750 Meters or Run 600 Meters 50 Burpees Row 500 Meters or Run 400 Meters 75 Burpees or Westside Accessory [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) 4 Rounds for time of: 2 Muscle Ups 4 Power Cleans 185M/125W 6 Hand Stand Push Ups 8 Cal Row 10 Front Squats 185M/125W (from the floor) Cool Down Stretching
Warm Up Mobility Workout of the Day (WOD) Row 1000 Meters for time rest approx 5 minutes then: Kettlebell Floor Press 3 sets of 8 reps Barbell Row 3 sets of 10 – 12 reps rest approx 5 minutes then: 3 Rounds of Max reps Push Ups in 1 minute 1 minute rest Max reps [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) 50 Meter High Bar Prowler 180M/90W 10 Burpees 20 Thrusters 135M/95W 30 Kettlebell Swings 70M/53W 40 Box Jumps 24M/20W 50 Pull Ups 60 Air Squats 50 Meter High Bar Prowler 180M/90W Cool Down Stretch and Foam Roll
Warm Up Mobility Strength Training 10 x 1 Rep Deficient Dead Lifts @ 65% w/band standing on 45# plate (60 second rest) rest then Good Mornings 3 x 10-12 reps 2 x 100 Meter Farmers Walks 70M/53W 400 Meter Sled Pull 135M/90W 100 Meter High Bar Prowler for time 180M/90W 100 reps ab work of [...]
Warm Up Mobility and Line Drills Strength Work Snatch 3 – 3 – 1 – 1 rest 5 mins then Workout of the Day (WOD) “Amanda” 9-7-5 Snatch 135M/95W Muscle Up or Pull Ups x 5 Cool Down Stretching Team Donuts 2.0 takes 4th place and The Replacements take 21st @ Clash of the Fittest.
Warm Up Mobility and Line Drills Workout of the Day (WOD) 4 Rounds for time: 400 Meter Run 5 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Cool Down Stretching
Warm Up Mobility and Line Drills Workout of the Day (WOD) 10-9-8-7-6-5-4-3-2-1 reps of: Power Cleans 205M/135W Burpeess Cool Down Stretching
Warm Up Mobility and Line Drills Workout of the Day (WOD) 45 min Cap “Nutts” For Time 10 Handstand Push Ups 15 Dead Lifts 250M/170W 25 Box Jumps 30”M/24”W 50 Pull Ups 100 Wall Ball 20M/14W 200 Double Unders 400 Meter Run w/ 45 plate Men/ 25 plate Women Cool Down Stretch out and Roll [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) 12 minute AMRAP Row 100 Meter 1 Rope Climb or 10 Chin Ups rest 5 min then: Testing Run 1 Mile for time Cool Down Stretching
