CrossFit Heavy Lift

Warm up: basic (run) Stretch: chest and tri's WOD: 10 MIN AMRAP 5 Bench press @ 75% body weight 10 weighted push ups @45/25# 15 K2...

    Thank God for Crossfit! (And it's ok to pray for strength also!)

Warm up: basic (row) Stretch: everything WOD: 3 rounds of 15 ring dips 20 GHD/ abmat sit ups 50 double unders 800m run

Warm up: basic (row) Stretch: everthing WOD: 2 rounds 200m Sprint 25 Push ups 200m Sprint 25 Sit ups 200m Sprint 25 Air Squats 200m...

Warm up: basic (jumprope) Stretch: legs WOD: complete for time 8000 meter run

Warm up: whatever works for you Stretch: everything!! WOD: drum roll please... 2 GIRLS ONE CLOCK First, 'JACKIE' with 10MIN t...

Warm up: Basic (jumprope) Stretch: legs and shoulders WOD: "NANCY"      5 ROUNDS OF: 400m run 15 Overhead Squats @ 95/55#  ...