Tag

airsquats
Warmup :30 Seconds Jumping Jacks Push-up to Down Dog Air Squats Active Spidermans WOD For time: 2k Row150 Double Unders10 Rounds of Cindy 1 round of Cindy is: 5 Pull-ups10 Push-ups15 Air Squats
Warmup 1 Minute Easy Row (25 s/m)1 Minute Active Spidermans:45 second Medium Row (30 s/m):45 seconds Push-ups to Down Dog:30 second Faster Row (35 s/m):30 seconds Air SquatsBarbell Warmup (empty bar)5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Presses5 Stiff-Legged Deadlifts5 Front Squats Strength Deadlift – 5 sets of 3 reps WOD 3 Rounds for...
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 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
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005, the CrossFit community often does the Murph workout on Memorial Day. We do this to honor our military and all the fallen heroes on this sacred day. WOD “Murph”For time: 1 mile Run 100 Pull-ups 200...
Warmup 200 Meter RunLine Drills Quad Stretch Knee to Chest Solider Kicks Side Lunge Cradle Stretch Walking Samson Walking Spidermans Side Shuffle High Knees Butt Kickers Strength Deadlift (5 rounds of 3 reps) WOD “Cindy” – AMRAP 20 5 pullups/ring rows10 pushups15 squats
Warmup Row 400mPush-up to Down DogActive SpidermansActive Samson“Squat therapy” (practice sitting in a squat position hanging onto a rack. Open up the hips) Strength 8 minute EMOM – 2 Clean & Jerks per minute WOD 5 Rounds, On the 4:00 30 Air Squats20/14 Calorie Row10 Burpees Every four minutes, athletes will complete one round and...
Warmup Rowling! X 10 Rowling is performed on a rower. You row 100m as hard as you can. You try to stop exactly on 100m. However many meters you are over or under when the wheel stops, you do that many burpees. Do 10 sets of these. Strength Barbell movement practice. Go through the following...