CrossFit baseline: For time: 500m row 40 squats 30 abmat sit-up 20 push-ups 10 pull-ups This is meant to be a 100% effort. Sub 5 minutes is ideal. Warm up well. You should have a sweat going before starting. Post wod recommendations: Trap bar deadlift 5×5 Superset Strict pull ups – choose reps.

For time:2000m Row20 Deadlift 135/95 (straight bar, not trap bar)100 abmat situps20 Deadlift50 Push ups20 Deadlift50 Box over 20″20 Deadlift Deadlift: Stand all the way up. Shoulders should be behind the barbell at the top of the rep. lastly, if your lower back starts hurting: A: You’re doing it entirely wrong. B: it’s too heavy […]

AMRAP 12m10 push ups10 per side kb hang snatch 35/little red10 per side front rack kb reverse lunge Lunge: kb is in the front rack position, held by the arm on the same side you’re stepping back with.

EMOM 16 minutesMin 1: 12 Wallball shots 20/14Min 2: 75 Jump rope

AMRAP 15m 10 calorie row 10 hang snatch (barbell) 95/65

5×5 (5 sets of 5 reps) Trap bar deadlift – choose weight 5 rounds not for time: Complex – Per side: “complex means don’t put the weight down but don’t go as fast as possible “ 5 single leg Romanian deadlift (choose kb weight) 5 front rack reverse lunge ( opposite leg from arm holding […]

This is a view of my process or personal method for creating workout plans in three month blocks.  It’s not…

This page is dedicated to some of the terms we use that may not be common knowledge.  Please feel free…

-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…

What is the best way to warm up?  So I am not creating warm ups any more.  This is for…