Tag

pullups
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 Line Drills Quad Stretch Knee to Chest Solider Kicks Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front SquatsCrossover...
Warmup 10 Push-ups to Down Dog10 Air Squats10 Active Spiderman’s (5/leg)10 Active Pigeon’s (5/leg)5 Walkouts8 Push-ups to Down Dog8 Air Squats8 Active Spiderman’s (4/leg)8 Active Pigeon’s (4/leg)4 Walkouts6 Push-ups to Down Dog6 Air Squats6 Active Spiderman’s (3/leg)6 Active Pigeon’s (3/leg)3 WalkoutsBarbell Warmup5 Good Morning5 Back Squats5 Elbow Rotations5 Strict Presses5 Stiff-Legged Deadlifts5 Front Squats Skill...
Warmup Active stretching for 30 seconds Quad Stretch Active Spidermans PVC Pass Throughs Side Lunges Air Squats PVC Pass Throughs (More Narrow) Push-up to Down Dog Active Samson 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...
Warmup 200 Meter RunQuad StretchKnee to ChestSolider KicksSide LungeCradle StretchWalking SamsonWalking SpidermansWalkouts3 Air Squats + Broad JumpHigh KneesButt KickersSkip for HeightSkip for Distance Strength Deadlift – 5 sets of 3 reps WOD “Helen” – 3 RFT 400 Meter Run21 Kettlebell Swings12 Pull-ups
Warmup 200 Meter RunQuad StretchKnee to ChestSolider KicksSide LungeCradle StretchWalking SamsonWalking SpidermansSide ShuffleHigh KneesButt KickersBarbell Warmup5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Press5 Stiff-Legged Deadlifts5 Front Squats Strength Back Squat – 5 rounds of 3 reps WOD “Daniel” – for time 50 Pull-ups400 Meter Run21 Thrusters (95/65)800 Meter Run21 Thrusters (95/65)400 Meter Run50 Pull-ups
Warmup 1 minute Easy row (25 s/m)Active Spidermans1 minute Medium Row (30 s/m)Active Samson1 minute Faster row (35 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 5 Stiff-Legged Deadlifts Strength Cleans – 5...
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 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)
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...
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