Warmup CrossFit Warmup WOD 1st Squat 5-5-5 2nd “Tabata by Death” Alternate Deadlifts and Burpees Deadlift, 275lbs/155lbs *Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and...

Warmup 3rounds of: 10 Burpees Box Jumps Samson Stretch WOD 1st Row 1000meters at 85% effort Rest 1min Row 1000meters at 95% effort 2nd For time: Walking Lunge, 40steps 21 Pullups 21 Ab Mat situps Walking Lunge, 40steps 18 Pullups 18 Ab Mat Situps Walking Lunge, 40 Steps 15 Pullups 15 Ab Mat Situps Walking Lunge, 40steps 12 Pullups 12 Ab mat Situps Walking Lunge, 40 Steps 9 Pullups 9 Ab mat Situps Walking Lunge, 40steps 6 Pullups 6 Ab mat...

Warmup 3rounds of: 10 pullups 10 wallballs 10 knees to elbows WOD 1st Push Jerk 3-3-3 2nd “Nancy” 5 rounds for time of: 400 meter run 95lb Overhead Squat, 15reps Finish 3rounds of: 10 Second Frog Stand...

Rest Day/Make up Day/Skill...

Warmup CrossFit Warmup WOD 1st Power Clean 3-3-3-3-3 2nd Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions Finish 3rounds of: max rep muscle ups rest as needed between rounds ***If you can not yet do muscle-ups, work on the...

Warmup Run 1mile WOD 3 Rounds for time of: 20 Kettlebell Swings 1.5 Pood 20 Squat Cleans, 75lbs 20 Burpees 20 Hang Power Snatches, 75lbs 20 Double Unders 1 minute rest OR Make it a team WOD with teams of 2: 3 rounds for time of: 40 Kettlebell Swings, 1.5Pood 40 Squat Cleans, 75lbs 40 Burpees 40 Hang Power Snatches, 75lbs 40 Double Unders 1 minute...

Warmup 4 rounds of: Walking Lunge, 10 Steps Burpees, 10reps  WOD 1st Overhead Squat 5-5-5 2nd 10 rounds for time of: 10 Pull-ups 10 Ring dips Finish 3 rounds of: 10 GHD situps 10 Back...

Warmup 30 Pushups 30 Back Ext 30 Situps 30 Air Squats 30 Box Jumps WOD 1st Bench Press 5-5-5 2nd For time: 225 pound Deadlift, 21 reps Run 800 meters 225 pound Deadlift, 15 reps Run 800 meters 225 pound Deadlift, 9 reps Run 800 meters Finish Double Unders 20sec on, 10sec off...

Warmup 3 rounds of: 3 Handstand Pushups 6 Burpees 9 Knees to Elbows 11 Double Unders WOD For Time: Row 1000 meters 95lb/65lb Thruster, 21reps Pull-ups, 21reps Row 750 meters 95lb/65lb Thruster, 15reps Pull-ups, 15reps Row 500 meters 95lb/65lb Thruster, 9reps Pull-ups, 9reps Finish 45lb Hang Snatch,...

Warmup Row 1K WOD 1st Push Press 20-15-10-5 2nd Power Clean 10reps Push up 20reps Power Clean 9reps Push up 19reps Power Clean 8reps Push up 18reps Power Clean 7reps Push up 17reps Power Clean 6reps Push up 16reps Power Clean 5reps Push up 15reps Power Clean 4reps Push up 14reps Power Clean 3reps Push up 13reps Power Clean 2reps Push up 12reps Power Clean 1rep Push up 11reps ***Use 75% of your 1RM for the Power Clean. Finish 50 1 arm KB swings, 1 Pood...

Rest Day/Make-up Day/Skill...

Warmup CrossFit Warmup WOD 1st For time: Row 2K 2nd “Karen” For time: 150 Wall Ball Shots, 20lb Finish 3 rounds: max hold Low...

Warmup As needed for Contest WOD “Linda” For Time: 10-9-8-7-6-5-4-3-2-1 Deadlift 150% of Body weight Bench Press 100% of Body weight Squat Clean 75% of Body...

***Linda contest Tomorrow!  Get Ready!!!*** Warmup 5rounds of: 10 Pushups 10 Box Jumps WOD “Ryan” 5 rounds for time of: 7 Muscle-ups (or 21pullups/21ringdips) 21 Burpees  Today’s  Hero WOD is in dedication to the 10th anniversary of the December 3, 1999 fire at the Worcester Cold Storage building.  The WOD “Ryan” (a Hero WOD from CrossFit Inc) was named after a Maplewood, Missouri Firefighter, Ryan Hummert, 22.  Ryan...

Warmup Row 1K WOD 1st Run 1mile, all out effort 2nd AMRAP in 20mins of: 15 Double-unders 15 GHD Sit-ups 15 Back extensions Finish For time: 75 1 pood KB...