WOD Monday 200217

WOD Monday 200217 Warm Up:400m Run / Row3 Rounds of:SpidermanZombie High Kicks5 Push Up & Jumping Squat A) Back Squat 3-3-3-3-3 Cap: 15mins B) AMRAP 10mins6 Devil Press 22.5/15kg10 DB Reverse Lunges 22.5/15kg200m Run

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CrossFit Logic – CrossFit Warm Up – Glute’s Hips Shoulders (No Measure) 400m Run/Row 3 Rounds of 5 Glute Bridges Crab Walk 5 Situps Bear Crawls 5 Push Ups Spiderman Heavy Squat Warm Up (No Measure) 400m Run/Row —- 3 Rounds Pigeon Ninjas 5-10-15 Squats 5 Toes to Bar —- 400m Run/Row

WOD Friday 200214

WOD Friday 200214 Warm Up:400m Run/Row3 Rounds of 5 Sumo Inch Worms10 Cosack Squats 6 Lizard Lunge Downward Dogs A) On the 2:30 for 6 sets as a complex:1 High Hang Power Clean1 High Hang Squat Clean1 Hang Squat Clean 1 Squat Clean B) 3 rounds for reps of:AMRAP 90secsRun 200mMax Burpees-Rest 2:30-

WOD Thursday 200213

WOD Thursday 200213 Warm Up:3 Rounds of 30 Skips20 Squats10 Up Downs A) 4 rounds for quality of:10 Russian Dips10 Hips-to-Rings5 Strict Chest to Bar Pull Ups*Cap: 15mins B) AMRAP 4 mins10 Thrusters 42.5/30kg10 Toes-to-bar -Rest 2mins AMRAP 4 mins10 Push Presses 42.5/30kg30 Ball Slams 12/9kg

WOD Wednesday 200212

WOD Wednesday 200212 Warm Up:400m Run/Row Athletic Burpees A) Deadlift 3-3-3-3-3 *Cap: 10mins B) For time: 500m Row> Then 3 Rounds of: 14 DB Snatches 22.5/15kg 10 Burpees > Then 800m Run *Cap: 15mins

WOD Tuesday 200211

WOD Tuesday 200211 Warm Up 2mins skip3 RoundsInch WormsDuck WalksActive Hang/ Scap Pull/ Strict Pull Up A) “Nasty Girls” Complete 3 rounds for time of:50 Squats7 Muscle ups10 Hang Cleans 60/42.5kg *Cap: 12minMuscle Up scale: 14 Pull Ups & Push Ups B) 3 rounds for quality:10 Med Ball Hamstring Curls10 Evil Wheels10 DB Tate Press *Cap: […]

WOD Monday 200210

Warm Up 400m Run/Row 3 rounds of 5 Goblet Squat – 3 sec hold at bottom Lunge & twist L&R 20m Sled Push A)  Front Squat 3 x 5 Strength Progression +2.5kg   B) EMOM 12min Minute 1: 5 Box Jumps (AHAP) Minute 2: 5 Single Leg RDLs (each) Minute 3: 10m Sled Push (AHAP) Minute 4: […]

WOD Saturday 200208

WOD Saturday 200208 Warm Up:Block RunTunnel Slam Ball Relay5 Ball Slams5 Situps5 Thrusters* Slam Ball gets passed through the legs to the next person in the team.* Loosing team 5 burpees 🙂 “DEVIL OF RAMADI V2”4 Rounds (with a Partner) for Time8 Man Makers 22.5/15kg / Plank Hold20 Deadlifts 125/92.5kg / Wall Sit24 One-Arm Dumbbell […]

WOD Friday 200207

WOD Friday 200207 Warm Up: 400m Run 3 Rounds of: 10 Straight Leg Down Ups 10 Iron Cross Twist 10 sec Hollow Hold / Superman A) Drills & Skills: Muscle Up Transition B) 4 rounds for reps of: In 4 minutes.. 400m Run 10 Deadlifts 102.5/70kg Ring/Bar Muscle Ups, Ring Dips, Box Dips -Rest 1 […]

WOD Thursday 200206

WOD Thursday 200206 Burgener Warm Up: 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch A) Power Snatch 1-1-1-1-1 B) Squat Clean 2-2-2-2 C) Front Squat 3 x 5 Strength Progression +2.5kg  D) EMOM 9 mins, 30sec Max Effort of Min 1: […]