CrossFit Heavy Lift

Warmu Up: Basic Skill/Strength: WOD: 7 Rounds for time 12 Wallball Shots (20/12#) 400m run 11 Double Unders

Warm up: Basic Strength/skill: 3rds of Deadlift 50% body weight w / band, max rep in 10 sec w/ 1 min rest inbetween. WOD: 12 min AMR...

Warmup: Basic Skill/Strength: WOD:Happy Valentine Day 50 Sprinter Situp (L/R=1) 40 K2E 30 Floorsweepers 135/85lbs (L/R=1) 20 GHD/ Ab...

Warm up: Basic Strength/skill: Decline bench 105/155 lbs. 10-8-6-4-2-1(1 min. rest between sets) WOD: 4 rounds 10 Clean and Press 85/13...

Strength : 5- 25m sled push w/180lbs WOD: 1000m Row 500 Jump rope (100 ea FWD/BACK/FWD/BACK/FWD)

Warm up: basic Skill/strength:20 GHD w/ 25# plate WOD: CINDY 20 min AMRAP 5 pull ups 10 push ups 20 air squats

Warm up: Basic WOD: 4 rounds 15 Kettlebell swings w/53lbs 800 m run