CrossFit Heavy Lift

Warm up: basic (run) Stretch: legs WOD: 3 rounds of: 25m front rack walking lunges @ 135/95# 10 Hang cleans @ 135/95# * * 25m front rac...

HAPPY MEMORIAL DAY Warm up: basic (row) Stretch: legs/shoulders WOD: "MURPH" Run 1 mile 100 pull ups 200 push ups 300 air ...

Warm up: Basic (jumprope) Stretch: everything Skill: 10 Handstand Push ups (Head below hands,  Hands on 45# plates or parelletes) WOD: ...

Warm up: Basic (row) Stretch: shoulders/legs  WOD: "Clay J" 4 rounds of 10 Clean and Press 135/85# 20 Bar facing burpees ( do ...

Warm up: Basic (run) Stretch: calves and core Skill: Double Under Clinic Double under positioning with Dan Bailey WOD: "ANNIE" ...

Warm up: Basic (row) Stretch : all Strength: 3 min AMRAP  Clean Squats @ Bodyweight WOD: "TABATA" ( 8rds of 20sec AMRAP, 10 sec...

Warm up: basic (run) Stretch: legs and back WOD: 30-20-10 Deadlifts @ 135/95# K2E