WOD Archive

121217

121217 - CrossFit Warm-up General Warm-up Clean Mobility Clean Prep Strength Power Clean 15 Minutes to a 1 RM Conditioning 3 Rounds for Time: 400m Run 40' OH Walking Lunges (45/35) 10 Sit-up and Presses...

121117

CrossFit Relentless - CrossFitWarm-upWarm-up (No Measure)General Warm-up Overhead Mobility Movement PrepStrengthPush Press1-1-1-1-1-1-1 Work up to a heavy single. If it feels good, go for a PRConditioningMetcon (AMRAP - Reps)3 Rounds for Total Reps: 1 Min Push Press...

121017

121017 - CrossFit Warm-up General Warm-up Mobility Movement Prep Skill Work 15 Minutes of Athletes' Choice Suggestions: Double Unders, Kipping, Hanstands, Rope Climbs, Muscle Ups Conditioning As Many Rounds as Possible in 12 Minutes: 10 Box Jumps (24/20) 10 KB Swings...

120917

120917 - CrossFit Warm-up General Warm-up Front Rack Mobility Movement Prep Strength Front Squat 1-1-1-1-1-1-1 Work up to a heavy single. If it feels good, go for a PR Conditioning "Deck of Cards" Clubs = Push-ups Diamonds = KB Swings (55/35) Hearts = Abmat Sit-ups...

120817

120817 - CrossFit Warm-up General Warm-up Snatch Mobility Movement Prep Strength Power Snatch 15 Minutes to a 1 Rep Max Conditioning 3 Rounds for Time: 20 Overhead Squats (75/55) 20 Bar Facing...

120717

120717 - CrossFit Warm-up General Warm-up Mobility Movement Prep Conditioning For Time: 30 Double Unders 30 Power Snatches (95/65) 30 Front Squats (95/65) 30 Push Presses (95/65) 30 Double Unders 30 KB Swings (55/35) 30 Toes to Bar 30 Double Unders 30 Burpees 30...

120617

120617 - CrossFit Warm-up General Warm-up Clean Mobility Clean Prep Strength Clean 18 Minutes to a 1 RM Conditioning 5 Rounds for Time: 4 Deadlifts 3 Hang Cleans 2 Push Jerks Rx:...

120517

120517 - CrossFit Warm-up General Warm-up Shoulder/Pec Mobility Movement Prep Strength Bench Press 1-1-1-1-1-1-1 Work up to a heavy single. If it feels good, go for a PR Conditioning 10-9-8-7-6-5-4-3-2-1 Hand Release Push-ups KB Swings (55/35) Calorie...

120417

120417 - CrossFit Warm-up General Warm-up Mobility Movement Prep Time Trial 2k Row for Time Max Effort Conditioning As Many Rounds as Possible in 8 Minutes: 100m Run 10 Kipping Pull-ups 10 Box Jumps...

120317

120317 - CrossFit Warm-up General Warm-up Squat Mobility Movement Prep Strength Low Bar Back Squat 1-1-1-1-1-1-1 Work to a heavy single. If it feels good, go for a PR! Conditioning 3 Rounds for Time: 50 Double Unders 25 Thrusters...