Blog Search

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 19 (No Measure)

200m Run

5 min AMRAP

10 Arm Circles

10 Forward/Back Leg Swing

10 Side/Side Leg Swings

10 Jumping Jacks

10 Wall Facing Squats

MOBILITY

Squat Prog on Wall MOBILITY (No Measure)

Band Rotator Stretch- 2x ea arm :15 hold (No Measure)

STRENGTH

Front Squat (10 E2MOM x 5)

Front Squat (10 E2MOM x 5)

Front Squat (10 E2MOM x 5)

Front Squat (10 E2MOM x 5)

Front Squat (10 E2MOM x 5)

REST

4 min

WOD

FS WW (Time)

10-8-6-4-2 Front Squats

5-4-3-2-1 Wall Walks

10-5-8-4-6-3-2-2-1

RX- 95/65

RX+- 115/75

M1- 65/45, WW on box

M2- 45/35 WW on box

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 14 (No Measure)

14

6 min AMRAP

10 Large Arm Circles – Foward

10 Large Arm Circles – Backward

10 Jumping Jacks

10 Leg Swings Forward/Back

10 Leg Swings Side/Side

10 Jumping Squats

MOBILITY

CAA Stretch (No Measure)

Reach, Roll, Lift x 5 each side (No Measure)

STRENGTH

Shoulder Press (7 EMOM x 2)

REST

4 min

3 Rounds Run PJ (Time)

3 Rounds

400m Run

10 Power Jerks

RX- 115/75

RX+- 155/105

M1- 75/55

M2- 55/45

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 16 (No Measure)

4 Rounds

:15 Jumping Jacks

:15 Arm Circles

:15 Push Ups

:15 Supermen

MOBILITY

Spiderman 5x each side (No Measure)

Standing Squat Prog (L,R,B) x3 (No Measure)

WOD

Laura Hawk (Time)

Laura’s WOD

50 Sit Ups

25 Snatches

25 Overhead Squats

15 Handstand Push Ups

15 Pull Ups

50 Double Unders

25 Hang Cleans

25 Lunges

15 Burpees

15 Toes to bar

RX-95/65

RX+-115/85

M1- 65/45, HSPU toes on box, Jumping PU, Knee Raises2:1

M2- 45/35, HSPU knees on box, ring rows, knee raises, 1:1

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 18 (No Measure)

3 Rounds

20 Jump Ropes

10 Push Ups

10 V-Ups

10 Supermen

10 Air Squats

MOBILITY

Heel Cord Stretch x 10 each leg (No Measure)

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

WOD

20 AMRAP DL Gob Sq RKBS (AMRAP – Rounds and Reps)

20 AMRAP

200m Run

10 Deadlifts

10 Goblet Squats

10 R Arm Russian Kettlebell Swings

10 L Arm Russian Kettlebell Swings

RX- 135/95, 53/35

RX+- 155/105, 70/53

M1- 95/65, 35/26

M2- 65/45, 26/18

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 3 (No Measure)

5 min AMRAP

10 Sit Ups

4 Shuttle Runs

10 Dislocators

4 Shuttle Runs

10 Rotators

4 Shuttle Runs

10 Air Squats

MOBILITY

Spiderman 5x each side (No Measure)

Thread the Needle – Hold :30 each side (No Measure)

STRENGTH

Clean Complex – 2 Shrug 1 PC 1 HPC (8 EMOM x 2)

2 Clean Shrugs +

1 Power Clean +

1 Hang Power Clean

REST

4 min

Cleans BFB (Time)

30 Cleans

30 Bar Facing Burpees

Basics- DB Clean, Burpess

RX- 135/95

RX+- 155/105

M1- 95/65

M2- 65/55

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 17 (No Measure)

:30 Shuttle Run

:30 Bird Dogs

:30 High Knees

:30 Superman

:30 Butt Kickers

:30 Inch Worm

MOBILITY

CAA Stretch (No Measure)

Squat Prog on Wall MOBILITY (No Measure)

WOD

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Time cap of 35 min

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 11 (No Measure)

5 min AMRAP

Wall to Wall Run

10 Sit Ups

10 Supermen

10 Squats

10 Burpees

MOBILITY

Walking Quad x 5 each leg (No Measure)

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)

SKILL

SKILL – PISTOL (5 Rounds for reps)

Pistols

Box Assisted

Stand next to a box and use one hand to help with support while you perfomr a pistol. Use this to build balance, strength, and flexibility.

5 x 5 per leg

Box Pistols

Stand on a box with one leg hanging off of the side of the box. Lower yourself into a pistol. Use your non support leg to assist you up if needed. Try to keep your non support leg in front of your body.

5 x 5 per leg

Roll Back Pistols

Start from a one leg standing position. Squat down as if you are performing a pistol. Roll back on your back bringing both legs over your head. Use your arms to push yourself forward and back onto one leg. Use the momentum to finish the pistol.

5 x 5 per leg

Pistols

5 x 5 per leg

Pistols with 2 second Pause at the bottom.

5 x 5 per leg

FGB Style SDLHP Pist RD Row (3 Rounds for reps)

3 Rounds

1 min per station

Sumo Deadlift High Pull

Pistols

Ring Dips

Row

Rest

Basics- KB SDLHP, Air Squats, Parl Dips, Row

RX- 75/55

RX+- 95/65

M1- 55/45

M2- 45/35