Categories Archives: WOD

2-18-15

Main – CrossFit Warm-up CF TD Run (No Measure) 2 Rounds 200m Run 10 Push ups 10 Sit Ups 10 Air Squats 10 Jumping Lunges High Knees / Butt Kicks Metcon Metcon (Time) 400m Run 3...

2-19-15

Main – CrossFit Warm-up ThunderDome (No Measure) 200m Run 2 Rounds 15 Singles Left Leg 15 Singles Rgt Leg 15 Alternating Legs 20 Mountain Climbers 10 Push Ups 10 V-Ups 2 Sampson Stretches (15 Sec Hold)...

2-20-15

Main – CrossFit Warm-up CFTD-3 (No Measure) 2 Rounds 20 Mountain Climbers 10 Good Mornings 10 Push Ups 10 Sit Ups 15 OHS w/PVC Pipe High Knees / Lunges Skill Work Handstands, Handstand Push Ups, Handstand...

Benchmark #1

Main – CrossFit Warm-up Burpees & Worms (No Measure) 5 Rounds 5 Burpees 5 Inch Worms 5 Air Squats Broad Jump Across High Knees Back Metcon Benchmark #1 (Time) 18-15-12-9-6-3 Wall Ball 20,16 KB Swings 53,35...

Benchmark #2

Main – CrossFit Warm-up CFTD Lunge (No Measure) 500m Row 3 Rounds 20 Mountain Climbers 10 Push Ups 10 V-Ups 10 Air Squats 10 Lat Lunges The CrossFit Football Total (Total Weight)

2-25-15

Main – CrossFit Warm-up CFTD InchWorm (No Measure) 2 Rounds 20 Mountain Climbers 10 Push Ups 10 V-Ups 10 Air Squats 10 Jumping Jacks 5 Inch Worms Metcon Fight Gone Bad (3 Rounds for reps) Three...

2-26-15

Main – CrossFit Warm-up (No Measure) 2 Rounds 15 Mountain Climbers 10 Air Squats 10 Lunges 2 Sampson Stretches Once finished, stretch, stretch, stretch. Metcon 1-Mile Run (Time) Max Effort 1-Mile Run 1000m Row (Time) Max...

2-27-15

Main – CrossFit Metcon Metcon (No Measure) Skill Day And Make Up Day

15.1 & 15.1A

Main – 2015 CrossFit Open Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A...

3-2-15

Main – CrossFit Warm-up Burpee (No Measure) 5 rounds 5 Burpees 5 Jumping Jacks 5 Air Squats Run Forward Across Return Running Backwards Metcon Metcon (Weight) 8 min EMOM – Kinda 3 Deadlift 3 Plate Push...