Warm Up: Old man warm up 5 Cal Row 10 lateral jumps 5 DL 5 HPCL 5 FSQ 7min AMRAP "Lithium" Odd: 5/3 Bike Cals Even: 2 Power Cleans (L-M) +2 PCL every round *Bike cals stay the same **Until you can no longer complete the cleans in the given time.***When you’re out, still perform 5/3 bike cals...
Warm Up: 20 Jumping Jacks 10 ASQ 10 Cossack Squats 6 1-Leg V-Ups 6 1-Leg Glute Bridge 6min AMRAP Strength: BSQ 5-5-3-3-1-1 E2M "Carbon" 30 ASQ 15 Burpee Box Jump 15 T2B 12 Min AMRAP ...
Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 Banded Pull aparts “Boyz II Men” 10 Pull Ups 20 DBL KB FSQ (L) 30 Cal Ski 5RFT ...
Warm Up: Old man warm up 20 Jumping Jacks 10 ASQ 10 Push Ups 10 Pass throughs 10 OH PVC Lunges 6min AMRAP Strength: Every :30x16 1 HPSN "Jonas Brothers" 5 Push Ups 30 DL (135/95) 10 Push Up 20 DL (185/125) 20 Push Ups 10 DL (225/155) 30 Push Ups 5 DL (275/185) -FT- ...
Warm Up: :90 KB quad or calf smash per leg :15 Butt Kicks :15 JJ :15 ASQ :15 Lunges X4 :15 Inch Worms in place :15 Alt 1-Leg V-Ups x4 "LFO" 3min on/3min off x4 Interval 1:30 Cal Bike Max DUs Interval 2:20 Cal Bike Max DUs Interval 3:10 Cal Bike Max DUs Interval 4:Max Cal Bike Post WOD: x5 :10 Hollow Rock :10 V-Ups :10 Flutter...
Warm Up: Old man warm up 5 Cal Row 10 lateral jumps 5 HPCL 5 FSQ 5 Presses 7min AMRAP "One Direction" 1:00 Max Cal Row 1:00 Lateral Bar over Burpees 1:00 Max Thrusters (95/65) 1:00 Rest x5 ...
Mobility Resource Guide CrossFit is one of the things in your life where you get as much out of it as you put into it. Do you try to get better at the movements? Do you get enough sleep? Eat well? Here’s one everybody says they...
Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 :15 Burpees :15 Flutter Kicks x4 "Menudo" 400m Run 21 Sit Ups 15 Box Jumps 25min AMRAP Post WOD: OTM-10min 10 RKBS (Heavier) ...
Warm Up: :15 Butt Kicks :15 JJ :15 ASQ :15 Lunges X4 :15 Inch Worms in place :15 Alt 1-Leg V-Ups x4 Strength: 5x3 BSQ E2M "Spice Girls" 1 Devil Press 2 Push Press 3 HPCL 30RFT *Every 2min: 5 Goblet Squats DBs: Moderate loading ...
Warm Up: :15 JJ :15 Split stance DB Row :15 Glute bridges :15 Swimmer Kicks X4 :12 Superman Hold :12 Hollow Hold X4 "DoorDash" 60/40 Cal Bike 50 1-arm DB HPCL/J (M) 400m Run 30 Burpee Pull Ups 400m Run 50 1-arm DB HPCL/J (M) 60/40 Cal Bike -FT- ...