Posts Tagged ‘Row’
December 5, 2019
CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 1 From Floor Snatch Complex (Build) *From Floor: 2 Pull 1 Power 2 Full20 Lateral Hops Over Bar 1 From Floor Clean Complex (Build) 10/leg Single leg Hops 3 Jerks (Build) Partner WOD:5 Snatch (115/85) 20/20 Double Unders 10 Power Cleans 20/20 Double Unders 20…
Read MoreNovember 27, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (6:00 time cap) 3 Tempo (31X3) Ring Row 5 Tempo (33X1) Goblet Squat :10/side Star Plank WOD:4rds 250m Row 20/14 Cals AB 12 Burpees *20min cap* CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 3 Tempo (31X3) Ring Row 5 Tempo (33X1) Goblet Squat :10/side Star Plank 5…
Read MoreNovember 22, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rds (6:00 time cap) 8 DB Kang Squat :10/side Star Plank 30 Over the Line Quick Steps on Toes WOD:15min AMRAP 5 Devil Press 250m Row 5 Devil Press 25 Double Unders (3:1) CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 8 KB Kang Squat :10/side Star Plank…
Read MoreNovember 21, 2019
CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (9:00 time cap) 10 Banded Front Rack Squats 10 Shoulder Scarecrows (change plate/light DB) :20 Ring Pulse or Iso Hold 5/arm EB 1/2 Kneel Landmine Press Strength:15min clock4×5 St. Landmine Press 4×5 Strict Dips Partner WOD:20min AMRAP 20 Hang Power Cleans 20 Front Squats 20 Push Press *Partners…
Read MoreNovember 15, 2019
QuickFit Warm Up:Run/Row/AB/DU before Whiteboard2 rds (6:00 time cap) 10/arm Shoulder taps 10 Face pulls 10 Wall Ball Goblet Squats WOD:1000m Row 50/50 Renegade Rows 100 Wall Balls *Chipper style* CrossFit Warm Up:Run/Row/AB/DU before Whiteboard 3 rds (9:00 time cap) 10/arm Shoulder taps 3 :03 Chin-over-bar Isometric pull-up hold 10 Wall Ball Goblet Squats 3-5…
Read MoreNovember 13, 2019
QuickFit Warm Up:Run/Row/AB/DU before Whiteboard2 rds (6:00 time cap) 5 Jefferson Curls 10/leg Mt. Climbers 8/side KB Deadlift Twist WOD:500m Row 25 Burpees 50 KBS – Russian 400m Row 20 Burpees 40 KBS 300m Row 15 Burpees 30 KBS200m Row 10 Burpees 20 KBS 100m Row5 Burpees10 KBS CrossFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00…
Read MoreNovember 6, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rounds: 15m Quadruped Crawl 8 Scap Push Ups on Forearms 10 Air Squats WOD:Partner WOD:4,000m Row *Rotate every 250m* **Partner must do 7 burpees before next row** CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 15m Quadruped Crawl :30 Hollow Hold or Bent Hollow Hold 8 Scap Pushups…
Read MoreNovember 5, 2019
CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard5x (with PVC) 4-Position Snatch ComplexTHEN(Building each set) 3×5 Barbell Snatch Grip Shrugs (moderate) 3×5 Barbell Snatch Pull (moderate) 3×5 Barbell Snatch Lift Off (should be heavier than your snatch all 3 sets) Strength: Power SnatchLevel 1: TechniqueLevel 2: 5×4 Touch and Go (build) WOD:12min EMOM Min 1: 4 T&G Snatch…
Read MoreOctober 30, 2019
QuickFit Warm Up:2 rds 10 Ring Face Pulls 10 High Pull to External rotation to OH Press (10# or < DB/plate) 10 Air Squats WOD:Every 3min x 5 250m Row 10/10 DB Snatch CrossFit Warm Up:Run/Row/AB/DU EMOM 9:00 1) 8-10/side Quadruped Banded Thoracic Rotations 2) 6-8/leg KB/DB Single Leg RDL 3) 2 laps Snap SkipsTHEN3×6-8…
Read MoreOctober 29, 2019
CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 15-20 Banded Bent/Hollow PullDowns 2) 3 Wall Walks or 10/10 Plank Shoulder Taps 3) 10-15 Ring Face Pull Strength: 15 Minute ClockSt. Pull-ups (Scale: Toe Assist) – 4×6St. HSPU (Scale: Z-press or Pike) – 4×6 WOD: “Spicy Donut”Buy In: 500m Row Total Work 40 T2B 40/40 Sin. Arm DB Press…
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