WODs

20163009

Caution CrossFit – CrossFit Warm-up (No Measure) 40 Abmat sit-up 30 Squats 20 push ups 10 strict pull ups A: Handstand Push-ups EMOM 10 minutes M1: 6-8 HSPU M2: DB arm russian swings B: Metcon (Time) 5 rds 9 deadlifts 165/110 6 hang squat cleans 165/110 3 push jerk 165/110 […]

WODs

20162909

Caution CrossFit – CrossFit Warm-up (No Measure) 4rds Bird dog-20 reps (10 each side) Zombie Fs- 10 reps A: Bench Press 12 mins 1RM Narrow Grip Bench press B: Metcon (Time) Teams of 2 1000m row 30 OHS 155/95 100 dubs / 200 singles 800m row 20 OHS 155/95 80 […]

WODs

20162809

Caution CrossFit – CrossFit Warm-up (No Measure) 21-15-9 Burpees Abmat Sit Ups A: Bent Over Row E2MOMx12min E: 8-10 Barbell Bent over Rows O: 10-12 Back squats from the ground B: Metcon (Time) 200m Run -21 s2O  115/75 -21 Pullups 200m Run -15 s2O 115/75 -15 Pullups 200m Run -9 […]

WODs

20162709

Caution CrossFit – CrossFit Warm-up (No Measure) 10min AMRAP 20 Lunges 15 pushups 10 squats(feet together) 5 wall walks A: Toes-To-Bar B: Metcon (10 Rounds for reps) 20min/ 2min On – 2min Off 20/17 CAL row 12 Power Cleans 155/ 105 C: Deadlift Deadlifts 5×6@ 73% D: Ghd Back Extention […]

WODs

20162609

Caution CrossFit – CrossFit Warm-up (No Measure) Warm-up 3 Rounds NFT. 15 ring rows 20 Toes to KB A: Overhead Squat E2MOMx12min 6 OHS @75% + 40 dubs or 80 singles B1: Metcon (Time) 2 rounds for time 30 KB Front Lunges 55/35 15 Box jumps 30”/ 24” 2min rest […]

WODs

20162309

Caution CrossFit – CrossFit Warm-up (No Measure) 6 rounds P1: 10 squat jumps P2: squat hold P2: 10 squat jumps P1: squat hold A: Metcon (8 Rounds for weight) 12 mins every :90 secs Alternating KB Bicep curls 8-10 (Moderate/Heavy) 20 Shoulder Taps B: Metcon (Time) Teams of three 18 […]

WODs

20162209

Caution CrossFit – CrossFit Warm-up (No Measure) TABATA 8min. Hollow Hold BFSU A: Floor Press 10 min E2MOM Floor press 10-12 reps (light/moderate weight) B: Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 10 cal row 9 KB SDHP (55/35) 8 KB Snatches (R/L) 7 burpees C: Clean and […]

WODs

20162109

Caution CrossFit – CrossFit Warm-up (No Measure) 6min time cap Accumulate 2:00min HS hold 50 push-ups for time. A: Deadlift Partner deadlifts : 6-8 reps E2MOMx12min Lift safely & lift heavy B: Metcon (Time) 16min time cap. 800m run 30 clean and jerks 165/115 800m runOr 2 Rounds 400m run […]

WODs

20162009

Caution CrossFit – CrossFit Warm-up (No Measure) 3 rounds 1min 8-10 arm Haulers/ 10 pvc pass throughs 2nd min 30second sit and reach 3rd min 30 second heel tap A: Muscle-ups 12 minute muscle ups progression B: Metcon (Time) 20min 4 rounds for time 15 SDHP 115/ 75 30 TTB […]

WODs

20161909

Caution CrossFit – CrossFit Warm-up (No Measure) Dead hangs, hip twists and kipping. 6 ring rows or pull-ups 20 hollow rock sit-ups A: Front Squat E2MOMx12 2 front squats + 1 jerk Find the heaviest B: Metcon (3 Rounds for reps) Fight gone bad style. 3rounds Emom for 5min, 1min […]