Crank CrossFit

WARMUP: 15 MOD BURPEES, 30 SQUAT JUMPS, 50 SIT UPS

WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS FOR TIME 25 MIN. CAP

M 95,75 / W 45,33 OVERHEAD BARBELL WALK 50 METER

20 WALL BALL SHOTS M 20 / W 10

M 45 / W 15 BARBELL FARMER WALK 50 METER

WOD (WORKOUT OF THE DAY): LEVEL 1 5 ROUNDS FOR TIME 25 MIN. CAP

M 185,135 / W 115,95 OVERHEAD BARBELL WALK 50 METER

30 WALL BALL SHOTS M 20 / W 10

M 95 / W 35 BARBELL FARMER WALK 50 METER

COOL DOWN: 400 METER RUN

WARMUP: 15 CHEST TO BAR PULL UPS / 50 AIR SQUATS

WOD (WORKOUT OF THE DAY): ON-RAMP 3 ROUNDS OPTIONAL 4 FOR TIME 25 MIN. CAP

400 METER RUN / OPTIONAL ROUND 4 250 METER RUN

ROUND 1 12 AMERICAN KB SWINGS / ROUND 2 12 POWER KB SWINGS / ROUND 3 RUSSIAN KB SWINGS / ROUND 4 12 AMERICAN KB SWINGS M 35 / W 18

ROUND 1 24 AB MAT SIT UPS / ROUND 2 24 LEG RAISES / ROUND 3 24 KNEE RAISES / ROUND 4 24 AB MAT SIT UPS

WOD (WORKOUT OF THE DAY): LEVEL 1 4 ROUNDS OPTIONAL 5 FOR TIME 25 MIN. CAP

400 METER RUN / OPTIONAL ROUND 5 250 METER RUN

ROUND 1 15 AMERICAN KB SWINGS / ROUND 2 15 POWER KB SWINGS / ROUND 3 15 RUSSIAN KB SWINGS / ROUND 4 15 AMERICAN KB SWINGS / ROUND 5 15 POWER KB SWINGS M 44 / W 26

ROUND 1 30 AB MAT SIT UPS / ROUND 2 30 TOES TO BAR / ROUND 3 30 KNEES TO ELBOWS / ROUND 4 30 AB MAT SIT UPS / ROUND 5 30 TOES TO BAR

COOL DOWN: INDIVIDUAL STRETCHING

WARMUP: 60 MOUNTAIN CLIMBERS, ACTIVE WARMUP

WOD (WORKOUT OF THE DAY): LEVEL 1  FOR TIME 25 MIN CAP

1 3 6 9 24 9 6 3 1

BURPEES

SHOULDER PRESS M 95 / W 45

FLOOR PRESS M 53 / W 35

AROUND THE WORLD M 45 / W 25 EACH SIDE

WOD (WORKOUT OF THE DAY): ON-RAMP FOR TIME 25 MIN CAP

1 3 6 9 24 9 6 3 1

MOD BURPEES

SHOULDER PRESS M 45 / W 25

FLOOR PRESS M 44 / W 26

AROUND THE WORLD M 35 / W 15 EACH SIDE

COOL DOWN: 1 MILE RUN OR 800 METER RUN

Rest up everyone it was a really tough couple of WOD’s yesterday. I will see you all tomorrow at the BOX (gym).

SECRET WOD COME BY AND ENJOY! SEE YOU ALL THERE

WARMUP: 400 METER RUN, 40 MOUNTAIN CLIMBERS, 20 PUSHUPS

WOD (WORKOUT OF THE DAY): CINDY AMRAP 20 MIN.

5 PULL UPS

10 PUSHUPS / ON-RAMP 20 JUMPING PULL UPS

15 AIR SQUATS

COOL DOWN: HAND STAND PUSHUP HOLDS 4X 30-1MIN OR MOD HSPU HOLDS 4X 30-1MIN.

WARMUP: 5 MIN JUMP ROPE

WOD (WORKOUT OF THE DAY): ON-RAMP 30 MIN. CAP

21, 18, 15, 9, 6, 3

FRONT PLATE PRESSES M 35 / W 15

BENT OVER ROWS M 35 / W 15

KB WOOD CHOPS M 26 / W 18

250 METER RUN AFTER EVERY SET

WOD (WORKOUT OF THE DAY): LEVEL 1 30 MIN. CAP

21, 18, 15, 9, 6, 3

FRONT PLATE PRESSES M 45 / W 25

BENT OVER ROWS M 45 / W 25

KB WOOD CHOPS M 35 / W 26

250 METER RUN AFTER EVERY SET

COOL DOWN: 100 WEIGHTED SIDE-TO-SIDE SITUPS M 45 / W 25

WARMUP: 5 HSPU, 10 KNEE TO ELBOWS, 10 TOES TO BAR, 5 BURPEES

WOD (WORKOUT OF THE DAY): LEVEL 1 30 MIN. CAP

100 JUMP ROPES

50 WEIGHTED JUMP SQUATS M 45 / W 33

100 MOUNTAIN CLIMBERS

50 WALL BALL SHOTS M 20 / W 10

100 JUMP ROPES

50 KB AMERICAN SWINGS

100 MOUNTAIN CLIMBERS

WOD (WORKOUT OF THE DAY): ON-RAMP 30 MIN. CAP

100 JUMP ROPES

30 WEIGHTED JUMP SQUATS M 45 / W 33

80 MOUNTAIN CLIMBERS

30 WALL BALL SHOTS M 20 / W 10

100 JUMP ROPES

30 KB AMERICAN SWINGS

80 MOUNTAIN CLIMBERS

COOL DOWN: 1200 METER RUN

WARMUP: 10 PULL UPS / CHEST TO BAR PULL UPS, 10 SQUAT JUMPS, 25 JUMPING JACKS, 25 FRONT JUMPING JACKS

WOD (WORKOUT OF THE DAY): ON-RAMP 20 MIN CAP.

10, 9 , 8, 7, 6, 5, 4, 3, 2, 1

PUSH PRESSES

DIPS

KB SDHP (SUMO DEADLIFT HIGH PULLS) M 53 / W 35

WOD (WORKOUT OF THE DAY): LEVEL 1 20 MIN CAP.

10, 9 , 8, 7, 6, 5, 4, 3, 2, 1

PUSH PRESSES M 95 / W 55

RING DIPS / DIPS

SDHP (SUMO DEADLIFT HIGH PULLS) M 95 / W 55

COOL DOWN: 150 PARTNER WEIGHTED SITUPS M 20 / W 10

WARMUP: 5 MIN. JUMP ROPE

WOD (WORKOUT OF THE DAY): ON-RAMP 3 ROUNDS OPTIONAL 4 20 MIN CAP

25 AIR SQUATS

15 MOD PUSHUPS

10 BURPEES

5  KB SNATCHES

WOD (WORKOUT OF THE DAY): LEVEL 1 3 ROUNDS OPTIONAL 4 20 MIN CAP

30 AIR SQUATS

20 PARALLETTE CLAPPING PUSHUPS

10 BURPEES

5 SNATCHES M95 / W55

COOL DOWN: 800 METER RUN