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WOD 6.17.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

30 Power Clean

20 Jerk

15 Power Clean and Jerk
Warrior = 155/115

RX = 135/95

Scaled = 95/65

GPP = 65/45

WOD 6.15.19

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Reps)

In the first 5min perform:

500m Row

400m Run

In the second 5min perform:

400m Row

300m Run

AMRAP KB Swings

In the third 5min perform:

300m Row

200m Run

AMRAP DB False Slams

WOD 6.14.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

200m Run

6 Hang Power Snatch

12 Back Squats

6 Rounds
Warrior = 135/95

RX = 115/75

GPP = 75/55

WOD 6.13.19

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Reps)

10 Thrusters (95/65lbs)

8 Thrusters (115/75lbs)

6 Thrusters (135/95lbs)

4 Thrusters (155/115lbs)

2 Thrusters (185/135lbs)

Rest 5min

Then AMRAP 2 Min

HSPU Challenge
Thrusters: Scale each round of loads appropriately. Use roughly 10-20lb increments each round.

HSPU Challenge: Aim to use your same scale as last time.

Ie; One abmat, Box Pike Pushups, or Pike Pushups.

WOD 6.12.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

400m Run

20 Candle Sticks

5 Strict Pull Ups

20 Alt Single Leg Candle Sticks

20 V Ups

5 Strict Toes to Bar

20 Alternating Pistols

20 Wall Balls

5 Strict Pull Ups

400m Run

WOD 6.11.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

Complete 5 Rounds For Time:

15/10 Cal Assault Bike

30 Double Unders

3 Rope Climbs

(NO LEGLESS CLIMBS TODAY)
SCALING OPTIONS;

ROW For Cals

60 Singles

6 Rope Pull to standing

WOD 6.10.19

Warrior’s Path CrossFit – CrossFit

Metcon (Weight)

8 Rounds

Perform 1 Round Every 2 Min

3 Shoulder to Overhead

6 Alt DB Power Snatches

9 Deadlift
Warrior = 185/125- 50/35

RX = 155/115 – 50/35

Scaled = 115/85 – 40/25

GPP = 95/65 – 30/20

WOD 6.7.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

Complete 10 rounds for Time:

1 Pull Up

1 Chest-to-Bar

1 Toes-to-Bar

Scale to 10 rounds of 4 Ring Rows + 1 Hanging Leg Raise

WOD 6.6.19

Warrior’s Path CrossFit – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch Pull (5-3-1-1-1)

Do NOT exceed 115/85

High-Hang Snatch (5-3-1-1-1)

MUST be SOLID technique – including squat BELOW parallel

Do NOT exceed 115/85

Snatch Balance (5-3-1-1-1)

Do NOT exceed 115/85

Squat Snatch (5-3-1-1-1)

MUST be solid technique before building

Do NOT exceed 115/85

WOD 6.5.19

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

500m Row

20 Alternating Pistols. Scale To Band Assisted Pistols Or Air Squats.

20 Box Jump Overs

20 Foot Handstand Walk. Scale To 4 Wall Walks.