WOD Blog


CrossFit: March 31, 2021


6 min AMRAP
1 min easy bike
7 Power Cleans (empty bar)
7 Shoulder to Overhead (empty bar)
30s Plank

Workout Prep

8 mins
Build to Clean and Jerk weight for the workout

03.31.2021 (Time)

Teams of 2
5 sets each
20 Abmat Situps
3 Clean and Jerks (70/48kg)
12/10 Calorie Assault Bike
3 Clean and Jerks
-Rest 1:1 (or while partner goes) between sets-

Time cap: 30 minutes
Bike option:
10/8 Calorie Echo bike
18/15 Calorie Schwinn Bike

Crossfit Fundamentals

CrossFit Fundamentals

Tuesday, February 11, 2020
Warm Up
“Mobilize / stretch

3 Rounds
300m row
10 scapular pull up
30s pallof hold R/L”

“Pull up Progression
– Ring rows
– Banded pull up”
– Stance set up: shoulder width stance, butt above knee
– Bar set up: mid shin, shoulder in front of bar, grip outside shoulder
– Midline stabilization
– Weight on heels
– Stright bar path (bar close to body)
– Full RoM (hip extention when standing up)
Sumo Deadlift High Pull
– Stance set up: wider than shoulder stance
– Bar set up: mid shin, shoulder in front of bar, grip inside shoulder (narrow grip)
– Midline stabilization
– Weight on heels
– Movement: deadlift – shrug – pull
– Mind on timing and speed
“For time

5 Rounds of
2 Laps Run
10 Deadlifts
2 Laps Run
20 Ring Rows”


CrossFit Endurance: February 27, 2020

“100/70 Cal Airbike
100/70 Cal Row
120 Shuttle sprints

Every 5 minutes complete 20 Burpees!