WOD

Main – CrossFit Snatch Pull (5×5) Last set should be close to or more than snatch max! Overhead Squat (5×5) Metcon (Time) 21-15-9 Thrusters 135/95 Box Jump Overs READ MORE

Main – CrossFit I do because I can! I can because I want to! I want because you said I couldn’t! Warm-up CrossFit Spanish Fort Warm Up 1 (No Measure) 200m Run then, 3 rounds: 10 air squats 10 PVC pass thrus 10 sit ups 10 supermans 5 burpees Metcon Metcon (AMRAP... READ MORE

Main – CrossFit Forget Calm Just CROSSFIT Hard Warm-up CFSF Warm up (No Measure) 200m row 2 rounds: 10 air squats 10 pushups 10 situps 5 burpees Stretch your knees, hamstrings, hips for a few min. Metcon (Time) Teams of two – 1200m Run – split evenly 50kb swings... READ MORE

Main – CrossFit Turn “I Wish” into “I WILL!!” Warm-up CFSF Warm up (No Measure) 200m row 2 rounds: 10 air squats 10 pushups 10 situps 5 burpees Stretch your knees, hamstrings, hips for a few min. Metcon Metcon (Time) Six sets of: 5 HSPU 10 Box Jumps... READ MORE

Main – CrossFit “Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway. ” – Earl Nightingal Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and... READ MORE

Main – CrossFit Believe in yourself and all that you are! Know there is something inside you that is greater than any obstacle. Warm-up CF Spanish Fort Warm Up (No Measure) Row 500m 3 rounds of: 10 jumping jacks 10 air squats 10 pullups 10 pushups 10 sit ups 5 burpees Bench... READ MORE

Main – CrossFit “Perhaps I am stronger than I think.” Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER... READ MORE

Main – CrossFit One of the greatest moments in life is that two weeks ago your body couldn’t do what it just did Warm-up Warm it up (No Measure) 3 Rounds Barbell straight leg deadlift: 20 sec holds Quad Stretch 20 sec each leg Deep Squat Hip Stretch 20 sec Overhead... READ MORE

Main – CrossFit I would rather be covered with sweat at the gym than be covered with the clothes at the beach 🙂 Metcon (Time) 500m Row 50 Power Snatches (95/65) 50 Box Jumps (24/20) 50 Hang Power Cleans (95/65) 50 Russian Twists (20/14) 50 Overhead Squats (95/65) 50 Wall... READ MORE