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Posted by on in WOD

CrossFit Milton Burpee Box Jump AMRAP

Strength

5x3 Split Jerk

*Work Up

4x15 Side Plank Raise Each Side

Workout

16 Min AMRAP

50 Alternating DB Snatch 50/35

40 Wallball 20/14

30 GHD Sit Up

20 Burpee Box Jump 24/20"

100m MB Run

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CrossFit Bocdy Weight Work Out Push Up

Strength

5x5 Back Squat

4x1 Minute Plank Hold

Workout

For Time:

30/21 cal Row

2 Rd

5 Strict Pull Up

10 Push Up

15 Air Squat

20 Sit Up

30/21 cal Row

2 Rd

30/21 cal Row

1 Rd

30/21 cal Row

1 Rd

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CrossFit Push Jerk Partner WOD

Warm Up

3 Rd

200m Rowling

*2 MB Clean Every m over/under

Workout

Teams of Two

30 Min Cap

For Time:

400m MB Run

3 Rd: 30 DL

        25 Hang Power Clean

        20 Push Jerk 135/95

400m MB Run

2 Rd

400m MB Run

1 Rd

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CrossFit Power Snatch

Strength

Build to a Heavy

3 Position Power Snatch

Workout

12 Min AMRAP

12 Lateral Over the Bar Burpee

9 Power Snatch 115/75

6 Chest to Bar Pull Up

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CrossFit Box Jumps

Strength

6x4 Deadlift

Double Under Practice

Workout

18 Minute AMRAP

12/9 cal Bike

15 Wallball 20/14

12 Box Jump 24/20

9 Toes to Bar

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CrossFit Proper Air Squat

Strength

5x3 Strict Press

*Work up to a Heavy 3

Workout

5 Min AMRAP

600m Run

1 Round Cindy

Max Effort C&J 135/95

Rest 3 Minute

5 Min AMRAP

400m Run

2 Round Cindy

Max Effort C&J 155/105

Rest 3 Minute

5 Min AMRAP

200m Run

3 Round Cindy

Max Effort C&J 185/135

 

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CrossFit DB Goblet Squat

Strength

5x5 Front Squat

4x1 Minute Handstand Practice

Workout

24-20-16-12

cal Bike/Row

DB Snatch 50/35

cal Bike/Row

DB Goblet Squat 50/35

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CrossFit Cardio Row Burpee Jump Rope Day

Strength

4x Big Clean Complex

*Working Up

3x1 Minute Plank Hold

Workout

6 Rd

1 Minute cal Row

1 Minute Double Under

1 Minute Burpee

1 Minute Rest

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CrossFit Brooke Ence Overhead Squat

Strength

5x2 Pausing OHS

4x20 GHD MB Sit Up

Workout

"Nancy"

5 Rd/Time

400m Run

15 OHS 95/65

 

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CrossFit Goblet Reverse Lunge

Skill

10 Minute

Double Under

Workout

5 Rd/Time

500m Row

10 KB Clean 24/16

16 KB Goblet Reverse Lunge 24/16

24 Ab Mat Sit Up

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CrossFit Skill Handstand Walk

Skill

10 Min Handstand

or Handstand Walk Practice

2x Pull Up Progression

Workout

18 Min AMRAP

30 Deadlift 135/95

15 Pull Up

20/15 cal Bike/Row

15 Pull Up

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CrossFit Push Press Day

Strength

5x3 Push Press

*Find Heavy 3

4x15 Grinder Each Side

Workout

3 Rd/Time

20 Hang Power Clean 95/65

20 Front Squat 95/65

20 Push Press 95/65

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CrossFit Med Ball Run

Strength

5x2 Squat Snatch

+ 1 Snatch Balance

5x15 MB GHD Sit Up

Workout

5 Rd/Time

100m MB Run 20/14

200m Run

15 Burpee

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CrossFit Air Squat

Strength

3x5 Back Squat

*Work up to challenging 3x5

3x1 Minute Plank Hold

Workout

"Thin Air"

4 Rd/Time

40 Air Squat

30 Ab Mat Sit Up

15/10 cal Assault Bike

(200m Run)

 

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CrossFit Bench Press

Strength

4x7 Bench Press

*Work Up

3x20 Laying Leg Lift to Rig

Workout

12 Min AMRAP

250m Row/200m Run

15 Hand Release Push Up

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CrossFit Snatch Day

Strength

Find 1 RM

Squat Snatch

Workout

"Randy"

For Time:

75 Power Snatch 75/55

 

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CrossFit Reverse Dumbbell Hang Lunge

Strength

20 Minute to

Find 1 RM Deadlift

Workout

3 Rd/Time

20 DL 155/105

15/10 cal Row

20 DB Hang Reverse Lunge

15/10 cal Row

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CrossFit Camille Strict Pull Up

Skill

10 Minute

Handstand/HS Walk Practice

4x1 Minute Plank Hold

2x Pull Up Pregression

Workout

"Strict Nicole"

20 Minute AMRAP

400m Run

ME Strict Pull Up

 

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CrossFit Overhead Squat

Strength

3x1 Squat Snatch

+ 1 OHS

+ 1 Snatch Balance

3x25 GHD Sit Up

Workout

3 Min AMRAP

18/15 cal Row

18 Lateral Burpee

Max OHS 75/55

3 Min Rest

3 Min AMRAP

15/12 cal Row

15 Lateral Burpee

Max OHS 95/65

3 Min Rest

3 Min AMRAP

12/9 cal Row

12 Lateral Burpee

Max OHS 115/80

3 Min Rest

3 Min AMRAP

9/6 cal Row

9 Lateral Burpee

Max OHS 135/95

 

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CrossFit Run Double Under Hang Power Clean Workout

Warm Up

2 Rd

200m Run

10 Push Up

*Clean Barbell Warm Up

*Banded Leg Stretches

Workout

For Time:

800m Run

80 Double Under

21 Hang Power Clean 135/95

2 Rd

400m Run

40 Double Under

15 Hang Power Clean 135/95

3 Rd

200m Run

20 Double Under

9 Hang Power Clean 135/95

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Testimonials

Debra Ytzen
2014-06-29, 23:24
I appreciate the extra time they spend with their beginners. It really helps with the barriers of fear and/or anxiety that come along with being new at something. This is exercise ...
Jen Wagner
2014-02-24, 07:29
Amazing place, amazing people, amazing coaches, amazing results.
Phyllis Fry
2013-11-24, 18:10
I started the 12 week boot camp in February & have just kept going! Love the workouts, the trainers, my fellow boot campers and feeling healthier!
Jenna M.
2013-11-24, 18:12
CrossFit is the best natural high you will ever experience, not to mention it will transform your body.

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