Categories Archives: WOD

1-12-15

Main – CrossFit Warm-up CF TD (No Measure) 500m Row 2 Rounds 20 DU’s (60 Singles) 10 Push Ups 10 Sit Ups 10 Air Squats 10 Good Mornings 10 Lunges Burgener Warm-up (No Measure) BURGENER WARM-UP:...

1-13-15

Main – CrossFit Warm-up CFTD Bring Sally Up (No Measure) 2 Rounds 20 Mountain Climbers 10 Push Ups 10 V-Ups 10 Broad Jumps – Board 2 Board Weightlifting Metcon (Weight) Squat Sally Squat (Goblet) Metcon Metcon...

1-14-15

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 Weightlifting Strict Press (3×5 +5) 3 Sets...

1-15-15

Main – CrossFit Warm-up Burpees & Worms (No Measure) 5 Rounds 5 Burpees 5 Inch Worms 5 Air Squats Broad Jump Across High Knees Back Skill Work Handstand holds and walks Metcon Metcon (Time) 800m Run...

1-16-15

Main – CrossFit Warm-up CF TD (No Measure) 500m Row 2 Rounds 20 DU’s (60 Singles) 10 Push Ups 10 Sit Ups 10 Air Squats 10 Good Mornings 10 Lunges Weightlifting Bench Press Metcon Metcon (Time)...

1-17-15

Main – CrossFit Metcon Metcon (Time) Teams of 3 3 Rounds 21 Burpees 45 KB Swing 53,35 45 Goblet Squats 45 Seated Press 75,55 75 DU’s (125 Singles) Metcon (No Measure) 1500m Row 200 Sit Ups...

1-19-15

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 Metcon Metcon (Weight) 1 Mile Run 3 Min Max lbs...

1-20-15

Main – CrossFit Warm-up CFTD Jump Squat (No Measure) 2 Rounds 200m Run / 250 Row 15 Box Mountain Climbers 10 MB Push Ups 10 MB V-Ups 10 Lat Lunges 10 ISO-Squat Jumps (3 sec pause)...

1-21-15

Main – CrossFit Warm-up Burpees & Worms (No Measure) 5 Rounds 5 Burpees 5 Inch Worms 5 Air Squats Broad Jump Across High Knees Back Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2....

1-22-15

Main – CrossFit Warm-up CFTD Jump Squat (No Measure) 2 Rounds 200m Run / 250 Row 15 Box Mountain Climbers 10 MB Push Ups 10 MB V-Ups 10 Lat Lunges 10 ISO-Squat Jumps (3 sec pause)...