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WOD 1.31.20

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

Buy In: 50 Kettlebell Swings

Then Perform 2 Rounds:

50′ Single Arm Overhead Dumbbell Walking Lunge (Left)

50′ Single Arm Overhead Dumbbell Walking Lunge (Right)

50′ Burpee Broad Jumps

Cash Out: 50 Kettlebell Swings

WOD 1.30.20

Warrior’s Path CrossFit – CrossFit

Lumbering Bear (Time)

21*15*9*

Dumbbell Power Snatches (50/35)

Lateral Burpee Box Jump Over (24/20)

*50′ Dumbbell Bear Crawl (50/35)

*50′ Reverse Dumbbell Bear Crawl

Rest 1:30

Cash Out 800 Meter Run

WOD 1.29.20

Warrior’s Path CrossFit – CrossFit

Warm-up (No Measure)

3 Sets For Quality

14 Single Arm DB Row (7 each)

14 Single Leg Romanian Kettlebell Deadlifts (7 Each)

:20-40 Second Supinated Grip Dead Hang

14 Single Arm Arnold Presses (7 Each)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Ring Pull Ups*

10 Romanian Deadlifts (185/135)

15 Wallballs (20/14)
* RX+ 5 Muscle Ups

WOD 1.28.20

Warrior’s Path CrossFit – CrossFit

Squat Clean and Split Jerk

Build to a Heavy Set

1 Squat Clean

1 Split Jerk

Metcon (Weight)

EMOM 5 (5 sets) @ 50% – 60% of above

3 Power Cleans

1 Split Jerk

WOD 1.27.20

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calories

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calories

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

WOD 1.25.20

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

Partner Decending Ladder

10-9-8-7-6-5-4-3-2-1

Alternating Movements

Kettlebell SDLHP

Thrusters

*between each round perform partner med ball toss sit ups

(same # as round you are on)

WOD 1.24.20

Warrior’s Path CrossFit – CrossFit

P1: Metcon (4 Rounds for weight)

At 0:00, 2:00, 4:00, 6:00

100′ DB Single Arm Overhead Waiter’s Carry

(50′ Each Arm)

100′ DB Single Arm Farmer’s Carry

(50 ‘Each Arm)

P2: Metcon (4 Rounds for time)

At 10:00, 14:00, 18:00, 22:00

20/15 Calorie Row

30 Second Plank Hold

10 Pistols

WOD 1.23.20

Warrior’s Path CrossFit – CrossFit

Back Squat (5-5-5-5-5)

Back Squat (to a box)

– Set up a box (or stack of plates) about 3″ below parallel. (For most this will be about 10-12″ high) Sit back to the box on each rep, stopping for a half-second once seated, then stand back up as aggressively as possible. Build to a heavy set of 5.

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

25 Air Squats

15 Lateral Step Ups

10 Back Stepping Lunges
RX = DB Step Ups & Lunges (1×50/35)

Scaled = weight DBA

GPP= Bodyweight

WOD 1.22.20

Warrior’s Path CrossFit – CrossFit

Metcon (No Measure)

Gymnastics Skills

Minutes 0-5:

3 Tempo Negative Strict Handstand Push-ups

3 Strict Pull Ups

Minutes 5-10

5 Strict Ring Dips

5 Pausing Ring Rows

Metcon (Time)

Buy In: Row 1K

12-9-6

Chest to Bar Pull-ups

Handstand Push-ups

6-9-12

Pull-ups

3″ Deficit Push-ups

WOD 1.21.20

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

10 Power Cleans (155/105)

30 Double Unders

10 Burpees Over Bar