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CROSSFIT 15-12-9 “Heavy Fran” Thrusters, 135#/95# Weighted pull ups, 45#/25# Log your workout here or Download the App On the go? Need to sign up for class? Download MindBody Connect to Sign Up for...
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CROSSFIT 10 rounds: 10 deadlifts, 135#/95# 10 push ups CROSSFIT LITE P1: 10 rounds for max total distance: Row 1 minute Rest 1 minute P2: 6 rounds: 30 second Leg Raises 30 seconds planks P3: 5 rounds...
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CROSSFIT 10-8-6-4-2 overhead squats, 135#/95# 2-4-6-8-10 box jumps, 24″/20″ CFH Programming May 2014 Log your workout here or Download the App On the go? Need to sign up for class? Download MindBody...
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CROSSFIT 5 rounds: 7 strict chest-to-bar pull ups 10 power cleans, 155#/105# 25 double unders CFH Programming May 2014 Log your workout here or Download the App On the go? Need to sign up for class?...
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CROSSFIT AMRAP in 18 minutes: 200m run 10 ball slams, 35#/25# 10 air squats CFH Programming May 2014 Log your workout here or Download the App On the go? Need to sign up for class? Download MindBody...
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CROSSFIT Strength Wendler Back Squat, Week 1 Using 90% of your 1RM Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: 5+ reps at 85% Metcon 3 rounds: 30 lunge steps w/ barbell in front rack, 95#/65# 30...
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CROSSFIT Strength Wendler Shoulder Press, Week 1 Using 90% of your 1RM Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: 5+ reps at 85% Metcon 50 double unders 50 ring dips 50 ring rows 50 double...
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CROSSFIT 10-15 minutes of Kipping/Butterfly pull up progressions Metcon AMRAP in 20 minutes: 5 pull ups 10 burpees 15 mountain climber steps CROSSFIT LITE Row 500 40 Air Squats 30 Situps 20 Pushups...
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CROSSFIT Strength Wendler Front Squat, Week 1 Using 90% of your 1RM Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: 5+ reps at 85% 3 rounds 1 minute at each station 1) Max reps wall balls 2) Max reps...
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CROSSFIT Strength Wendler Deadlift, Week 1 Using 90% of your 1RM Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: 5+ reps at 85% Metcon 10-9-8-7-6-5-4-3-2-1 KB swings, 1.5pd/1pd Toes-thru-rings CFH...
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CROSSFIT EMOM for 20 Minutes: 1 power snatch 1 overhead squat 1 rack jerk CFH Programming May 2014 Log your workout here or Download the App On the go? Need to sign up for class? Download MindBody...
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CROSSFIT Strength 3×5 bench press 21-15-9 weighted dips, 20#/15# weighted CHIN ups, 20#/15# 200m run after each round CFH Programming May 2014 Log your workout here or Download the App On the go? Need...
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CROSSFIT Strength Wendler Back Squat, Week 2 Using 90% of your 1RM Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: 3+ at 90% Metcon Partner WOD Buy-in: 100 calorie row then, 2x each: walking lunges...
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CROSSFIT Strength Wendler Shoulder Press, Week 2 Using 90% of your 1RM Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: 3+ at 90% Metcon AMRAP in 7 minutes: 1 wall climb 7 push ups 9 chest-to-bar...
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CROSSFIT 10-15 minutes of double under progressions Metcon Cycle through the following movements for 18 minutes in teams of 4 Timekeeper: 250m row Station 2: double unders for reps Station 3: shoot...
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CROSSFIT Strength Wendler Front Squat, Week 2 Using 90% of your 1RM Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: 3+ at 90% Metcon 30 man-makers, 35#/25# CROSSFIT LITE Team Day P1. “Team Race” Run 1...
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Workout of the Day
CROSSFIT Strength Wendler Deadlift, Week 2 Using 90% of your 1RM Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: 3+ at 90% EMOM for 10 minutes: 1 power snatch below the knees 1 power snatch 1 rack...
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CROSSFIT 10-8-6-4-2-6-8-10 Hang power cleans, 135#/95# STRICT chest-to-bar pull ups CFH Programming May 2014 Log your workout here or Download the App On the go? Need to sign up for class? Download...
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CROSSFIT Teams of 4 Complete in 20 minutes: Timekeeper, 200m run Station 2: Renegade rows,35#/25# for reps Station 3: Abmat sit ups (or GHD sit ups) for reps Station 4: Rest for oxygen *Compare to...
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CROSSFIT Strength Wendler Back Squat, Week 3 Using 90% of your 1RM Set 1: 5 reps at 75% Set 2: 3 reps at 85% Set 3: 1+ rep at 95% Metcon 400m run Burpee broad jump, down and back 25 wall balls,...
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