!-- Facebook Pixel Code -->

Category: WOD

6.9.18

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) Rowing Warm-up (in partners) P1) Row 250 m P2) Run 200 m Switch P1) Row 350 m P2) Perform Good Mornings to Squats Switch P1) Row 500 m P2) Performs Inchworm + 2 Push-ups Switch *Increase row speed every effort. The last 500 m should be done …
read more


6.8.18 Jump Rope and Back Squats

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) 5-10 reps each of Floor Stretch Routine In between a movement or two, perform: Rnd. 1) 20-30 Single-unders Rnd. 2) 20-30 Singles/Doubles Rnd. 3) 20-30 Double-unders Warm-up (No Measure) Squat Prep 10 Bootstrap Stretch 10 Spicy Stretch (in each position) 10 weighted (DB) Cossack Squats (5 each …
read more


6.7.18 Running + Pull-ups

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) As a group, jog 200-400 m to warm up. DYNAMIC FLEXIBILITY *Leg swings (10 R and L, front to back, 10 R and L, side to side) *Ankle rotations (10 R and L, clockwise and counter-clockwise) *Knee touches (3 x 3 to 5 sec. each leg) into …
read more


6.6.18 AMRAP City

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) Warm-up (as a group) With a light DB, perform: 8 Goblet Squats 8 Single-Arm Presses (L) 100-m Single-Arm OH DB Walk (R) 8 TGU (R) 8 Goblet Squats 8 Single-Arm Presses (R) 100-m Single-Arm OH DB Walk (L) 8 TGU (L) Warm-up (No Measure) Reverse Tabata Style …
read more


6.5.18 Sumo Deadlift

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) PVC Complex Warm-up as a group (10 reps of each movement) Run 200 m (with PVC) Deadlift Squat to Good Morning Run 200 m (with PVC) Stiff-Legged Deadlift PVC Wipers Run 200 m (with PVC) Bent Over Row Sumo Deadlift Run 200 m (with PVC) Warm-up (No …
read more


6.4.18 5RFT Lunges, burpees, squats

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) In Partners: I go, you go Walking Lunges down the gym + Skipping back—tag partner Bear Crawls down the gym + Backwards Bear Crawls back—tag partner Tall Duck Walk down the gym + Butt Kickers back—tag partner Sumo Squats down the gym + Frog Jumps back—tag partner …
read more