CrossFit

Comment

CrossFit

WARM UP
 

WOD

"Bull"

2 rounds
200 double-unders
50 OHS
50 Pull Ups
Run 1 mile
@135/95#
scale 1 @115/80#
scale 2 @95/65#
scale to ring rows

Comment

Primal Fit

Comment

Primal Fit

WARM UP
 

WOD

10 rounds
Run 200 meters
7 Ring Rows
7 Goblet Squats
7 Box Push Ups
@24/16kg
scale @20/12kg

 

Comment

CrossFit

Comment

CrossFit

WARM UP
 

WOD

AMRAP 20
40 Tire Flips + Jump-Throughs
40 T2B
400m Run
40 SDHP
@95/65#
scale @75/55#

Comment

Primal Fit

Comment

Primal Fit

WARM UP
 

WOD

AMRAP 20
40 Tire Flips + Jump-Throughs
40 T2B
400m Run
40 SDHP
@75/55#
scale @55/35#

Comment

CrossFit

Comment

CrossFit

WARM UP

00:00-05:000

WOD

30 Partner Sit Ups
10 Back Ext. on Box
50 Air Squats
05:00-10:00

Run 200m
10RM Deadlift
@60%
Run 400m
5RM Deadlift
@70%
Run 600m
3RM Deadlift
@80%
Run 800m
1RM Deadlift
@90% 
25:00-40:00

E:30 for 3 Mins
6 Push Ups
45:00-50:00

Comment

Primal Fit

Comment

Primal Fit

WARM UP
 

WOD

30 Partner Sit Ups
10 Back Ext. on Box
50 Air Squats

E2MOM 10
6 Strict Pull Ups
6 Strict Box Dips
*partner will spot

E2MOM 6
ME Ring Row

AMRAP 8
2 Rope Pull Up
:10 Mixed Grip Hang
4 HRPU

30 Partner Sit Ups
10 Back Ext. on box
50 Air Squats

Comment

Primal Fit

Comment

Primal Fit

WARM UP
 

WOD

Partner 1K Row
2 Rounds
30 AbMat Sit Ups
30 Arch Ups
30 Walking Lunge
30 Push-ups
30 Ring Rows

300 Jump Rope
2 Rounds
30 AbMat Sit Ups
15 DB Bent Over Row
@40/20#
12 Alt. One Arm DB Upright Row
@40/20#
9 DB Floor Press
@40/20#

Partner 1K Row
2 Rounds
30 AbMat Sit Ups
30 Arch Ups
12 DB Hang Power Clean
@40/20#
9 DB Push-press
@40/20#
6 DB Thrusters
@40/20#
*45 min cap

Comment

CrossFit

Comment

CrossFit

WARM UP

00:00-05:00

WOD

Deadlift
10, 7, 5, 3, 1
*ascending
@65, 70, 75, 85, 95%
*lift every 2 mins
15:00-25:00

Floor Press
10, 7, 5, 3, 1
*ascending
@65, 70, 75, 85, 95%
*lift every 2 mins
30:00-40:00

Run 400m
*rest 3 mins

Run 400m
*rest 3 mins

Run 400m

Comment

Primal Fit

Comment

Primal Fit

WARM UP
 

WOD

20 Partner Sit Ups
10 Back Ext. on Box

Buy In
25 ABMat sit-ups
25 Arch Ups
25 Toes to OH

Run 20 Laps

Buy Out
25 Toes to OH
25 Arch Ups
25 ABMat sit-ups
 

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