Warm Up
5 min. AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups
Burgeners x2
Push Press 5×5
WOD – “Rebecca”
21-15-9
Snatch Balance
Wall Ball
Ball Slam
Thruster
Core
Back Extensions 3×50
Warm Up
5 min. AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups
Burgeners x2
Push Press 5×5
WOD – “Rebecca”
21-15-9
Snatch Balance
Wall Ball
Ball Slam
Thruster
Core
Back Extensions 3×50
Warm Up
2 Rounds:
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions
Mats
Ladders
Depth Jumps 5 x10
WOD
5 Rounds:
300m Sprint
Air Squats 50, 40, 30, 20, 10
Flexibility Training
Warm Up
25 Burpees
300m Sprint
High Knee Pulls/ Lunge
Hang Clean and Jerk 3×10
Back Squat 5×5
WOD – Quinn
3 Rounds:
400m
50 Sit Ups
50 Back Extensions
Core
Hollow Rock 3x30sec
Anyone heard of this Guy?
CrossFit vs. NFL
Warm Up
3 Rounds:
Lunge with a Twist ><
10 Burpees
10 Push Press
10 Back Extensions
Mats
Ladders
Split Jumps 5×5 for Height
WOD – Sprint
40 meter Sprint
On the Minute
Every Minute
for 25 Minutes
Warm Up
10 Unbalanced Push Ups (stack weights)
10 Push Press
10 American Swings
Thrusters 3×15
Cleans 5×5
WOD – Paula
3 Rounds:
21 Russian Swings
21 Push Ups
400m Run
Sit Ups 2×50
Warm Up
2 Rounds:
10 Wall Balls
20 Sit Ups
10 OHS
5 Heavy American Swings
Snatch Balance x 3
Split Jerk 5×5
WOD – Ophelia
50 – 40 – 30 – 20 – 10
Alternating
Push Ups
Pull Ups
Could be a team WOD?
Warm Up
2 Rounds:
10 Burpees
10 Box Jumps
10 DeadLifts
20 Sit Ups
Mats
Ladders
WOD – Football Field
For 20 Minutes:
Run 100m
Jog Back 50m
Walk Back 50m
21 Push Ups
21Sit Ups
21 Air Squats
Warm Up
400m Run
10 Box jumps
Walking Lunge/Backwards
400m Sprint
Russian Swings 3×20
Front Squat 5×5
WOD – “Nancy”
5 Rounds for time
15 Overhead Squats
400m run
Plank 3×30 Sec