Tag Archives: crossfit

The Pain Train!

Here’s a crazy WOD for you.  Start with your Dynamic warm-up and range of motion drills, then do sandbag squats to the song, “Bring Sally Up.”  When the song says up, go up, and when it says down, go down.  Hold each position until the song tells you otherwise.  Click here for an example: https://www.youtube.com/watch?v=CswK7e_Bep8. […]

There’s Strength in Numbers

Team workouts and competitions are a great way to take your mind off of “the workout” while having some fun.  Today our dynamic warm-up included a game we call “Slaps.”  Everyone starts at the top of a push-up (or bear crawl) position.  On go, you’re trying to tag anyone you can before they tag you. […]

Post X-mas Crush-fest

Dynamic warm-up. 1st WOD) 5 rds of 400m run, 15 overhead squats 2nd WOD) 12:00 AMRAP of: 10 single arm DB snatches (5 each side) 10 standing broad jumps 10 KB swings 10 atomic sit-ups 3rd WOD) Run 400m, then 21-15-9 of DB Thrusters and Pull-ups, then run 400m. 4th Station) Seated DB curls to shoulder press 4 […]

Bring Sally Up

Extended Dynamic Warm-up, then Sandbag squats to, “Bring Sally Up.” https://www.youtube.com/watch?v=41N6bKO-NVI  Go down when the song says go down, up when it says come up.  Hold position in between.  70# sandbag   Strength: 3 sets of 3 back squats – superset with dips (10).  When done with the three sets, 800m run, then: 3 sets of […]

Throw Down

Range of motion drills, then warm-up with: Ball slams (30#) 4,8,12,16, 20 Shuttle sprints (50′ down, 50′ back = 1) 10,8,6,4,2   Strength: DB lateral raises 10-10-8-8-8, superset with 0:30 second handstand holds   MetCon – partner WOD.  Station A works, Station B runs 400m.  When B returns, switch.  Continue until each partner has completed a total […]

Grin and Bear It

Partner warm-up with med ball chest passes and burpees. WOD 5 bear crawls (50′ down, 50′ back = 1) 200m sandbag run (70# sandbag), then 4, 3, 2, 1 for crawls, following each round with a 200m sandbag run -AR 19:54, DR 20:15, CM 22:14   Strength:  1:00 minute at each station, max reps, 4 […]

Squat and Pull

Dynamic warm-up, then 4 rds of: 5 man-makers (35# DB’s) 5 overhead slam ball throws for distance (30#) 5 standing broad jumps   Strength:  Back squats 8-5-5-5-3, superset with single arm DB rows 8-8-8-8-8 (each side, 80#)   MetCon: 3 rds of 400m run 1 rope climb (15′) 5 squat cleans (135#) 7 ring pull-ups […]

Kitchen Sink

Dynamic Warm-up, then: 3 Stations – 1:00 minute for each exercise, 30:00 minute total workout, 0:10 seconds to transition between exercises Station 1 – Plyo & Abs: Side touches Hips up, crunch up Mountain climbers Side planks Squat hops Leg levers Step-ups (24″) Bicycles (abs) Jump rope Hips up, side crunches Station 2 – Weights: […]

Jump To It!

Did you set some resolutions for 2016?  Remember, when it comes to fitness, something is better than nothing.  Give yourself time to work back into it.  Have a plan, and even more importantly, an accountability partner.  Too many people jump back in thinking they can pick right up where they left off, get extremely sore, […]