By

Eric Hicks
Warmup Row 400mShoulder band workSpidermanSamson WOD For time: Run 800m 5 rounds10 pullups10 pushups10 air squats10 abmat situps Run 800m Results I finished in 18:05
Warmup 50 m run5 air squats50 m high skips6 lunges50 m high knees Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Strength Front squat – 3 sets of 10 reps WOD 21-15-9: Front Squat (135/95)Kettlebell Swings (70/53)400 Meter Run
Warmup Active Spidermans PVC Pass Throughs Active Samson PVC Pass Throughs (Slightly More Narrow) Push-up to Down Dog Slow PVC Overhead Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged Deadlifts Strength Power Snatch – 5 sets of 3...
Warmup 200 Meter RunQuad StretchKnee to ChestSolider KicksSide LungeCradle StretchWalking SamsonWalking SpidermansSide ShuffleHigh KneesButt KickersBarbell Warmup5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Presses5 Stiff-Legged Deadlifts5 Front Squats Strength Backsquat – 5 rounds of 3 reps WOD 4 Rounds for time 400 Meter Run50 Air Squats
Warmup 200 Meter Run3 InchwormsLine drills:Quad StretchKnee to ChestSolider KicksSide LungeCradle StretchWalking SamsonWalking Spidermans3 Air Squats + Broad JumpHigh KneesButt KickersSkip for HeightSkip for Distance Strength Cleans – 5 rounds of 3 reps These are squat cleans. If you do not have squat cleans down, scale to power cleans. Get to a weight where you...
Warmup 3 rounds of 10 cals on the rower, then 10 burpees. If you have a partner, then one person does burpees while the other is rowing (don’t stop at 10 necessarily), switch when the rowing is complete. Do three rounds. Push-up to Down Dog Active Samson Active Spidermans 15 Air Squats Barbell Warmup 5...
Warmup Row 400mLine DrillsQuad Stretch Knee to Chest Solider Kicks Side Lunge Cradle Stretch Walking Samson Walking Spidermans Side Shuffle High Knees Butt Kickers Strength Backsquat – 3 sets of 10 WOD AMRAP 18 200 Meter Run 16 Calorie Row 12 Pull-Ups 8 Alternating Dumbbell Snatches (35)
Warmup 1 Minute Easy Row (20 strokes per minute [s/m]) Active Spidermans 1 min. Medium Row (25 s/m) Active Samson1 min. Faster Row (30 s/m) Push-up to Down Dog Dumbbell Warmup Completed with light dumbbells 5 Stiff-Legged Deadlifts 5 Front Squats 5 Strict Presses 5 Reverse Lunges (each leg) 5 Strict Presses 5 Front Squats...
“Consuming 32 ounces of energy drinks (two cans of Monster Energy Drink, made by Monster Beverage Corporation MNST, +0.06% or just under three cans of Red Bull) in under an hour spiked the risk of electrical disturbances in the heart for as long as four hours after the drinks were consumed, according to a small...
This is a post-Murph recovery WOD, curated from Molon Labe Crossfit. My quads and triceps are tender, so I wanted a WOD that took it easy on those two muscle groups. Today we’ll do two WODs. The first WOD is your warmup. It’s 3 rounds, not for time. Just get it done and get warm....
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