crossfit

Warm Up3 sets  10 Warrior Squats15 Band Good Mornings5 Walkouts to push up20 Smurf Jacks “Bite it Rook!”OT90s for 18 Minutes (3 sets)10 Double KB... Read More

2 sets60 seconds of jumping jacks /Row/Bike/Jog60 seconds Handstand Hold60 Seconds Alternating Lunges30 seconds Lateral Lunges30 seconds per side Inverted Toe Touch60 seconds baby bear... Read More

2 setsBanded scarecrow 90/90 10Banded Hamstring Floss 30s/30s15 Reverse Snow Angels5/5 Split Squat “The Snoz Berries taste like Snoz Berries”3 sets KB Complex5/5 Single leg Deadlift5/5... Read More

Two sets of:Perform 30 seconds each of the following movements…*Station 1 – Side Plank 15/15s*Station 2 – Banded Lateral Monster Walk*Station 3 – Banded Squats*Station... Read More

Zeus3 rounds for time of:30 wall-ball shots 20/1430 sumo deadlift high pulls… 35/20lbs DB’s30 box jumps 20″30 push presses  … 35/20’bs DBs30- Down Up Burpees30... Read More

1 Mile RunAt 10 Minutes on the clock “Death Smiles at us all”AMRAP in 10 Minutes50 Double Unders12 DB Lunges 70/50lbs10 DB Hang Snatches Alternating... Read More

“We are Nothing But Shadows and Dust”3 setsMax Burpees while holding BreathRest 1 minute in between “The Frost…Sometimes it Makes the Blade Stick”OT7M for 21M20... Read More

“Is Rome Worth One Good Man’s Life”OTM for 6MM1: Shuttle Run max reps 25 ftM2: Rest Immediately followed by “We Believed it Once”OTM for 6MM1:... Read More

Two sets of:60 second Run 200m60 second Plank walk ups45 seconds of Sampson Pulses per Leg45 seconds of Pigeon Pulses per Leg30 seconds of Right... Read More

Warm UpKendra Demo Warm Up3 sets easy400m jog60s Inverted toe touch and reach60s Squat hold60s Plank on hands “Are You Not Entertained”Kendra Demo WODFor Time400M... Read More