Tag

abmat
Warmup :30 Seconds Easy Row Active Spidermans Medium Row Active Samson Faster Row Air Squats Strength Deadlift – 5 rounds of 3 reps WOD AMRAP 3: 50′ Walking Lunge (No Weight) 35 AbMat Sit-ups Max Calorie Row rest 3 minutes AMRAP 3: 50′ Walking Lunge (30’s/25’s) 35 AbMat Sit-ups Max Calorie Row rest 3 minutes...
Warmup Easy 30 sec. row (25 s/m)Active Spidermans 30 sec.Medium 30 sec. row (30 s/m)Push-up to Down Dog 30 sec.Faster 30 sec. row (35 s/m)Slow 30 sec. Air SquatsBarbell Warmup5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Presses5 Stiff-Legged Deadlifts5 Front Squats Strength Backsquat 5 rounds of 3 reps WOD 4 RFT (round for time)...
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 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...
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....
Warmup 200m runSpidermanPigeonSamsonScorpionShoulder band work WOD So after yesterday’s workout (Cindy) my quads and tris are burning. I wanted to do a chipper, but couldn’t find anything that didn’t use my quads and tris, so I’m modifying some of the movements in Filthy Fifty today. Quad/Tri-less Filthy Fifty – For time 50 Cal row50 Jumping...
Warmup Slamball foot taps15 Air squatsActive samsonActive spidermanWallball clean Strength Deadlift 5 sets of 3 reps, build to heavy WOD AMRAP 16 15 Ab-mat situps15 Wallballs15 Ab-mat situps15 KB swing