What Is CrossFit?

Find out more about our program and how CrossFit will help you.

Find Out More

Get Started Today!

Getting started with CrossFit is simple at Warriors Path CrossFit!

Get Started Today

Start Your Free Trial

Sign up for a free trial and consultation!

Sign Up Today

WOD 4.4.20

Warrior’s Path CrossFit – CrossFit

CFHQ: SYLB – Workout 1 (AMRAP – Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

♀ 35 lb. ♂ 50 lb.
The prescribed weight of the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely take from the ground to over your head works just as well. Here are some creative substitutes:

Dumbbell of a different weight

Plastic milk jug

Can of food

Water bottle

Kettlebell

For your convenience, the prescribed weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 lb.)

Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

WU: Warm-up (No Measure)

Warm-up (10 min.) 2 Rounds

10 Alt Step-ups (5 each leg)

10 Plank Shoulder Taps

Then 2 rounds

30 sec. Hollow Hold (knee tuck hold)

30 sec. Side Plank (each side)

30 sec. Plank on hands

30 sec. Plank Get downs/get-ups

30 sec. Burpees (as skill transfer)

WBCM: Warm-up (No Measure)

Snatch Technique Work:

Perform each Set 2x

(Rest approx 30 sec between sets)

10 Pass thrus + 10 around the world

Complex:

10 Snacth Pull (to power position) + 10 Hip Muscle Snatch

Complex:

10 Snatch Press + 10 OHS

Complex:

10 Squat Press + 10 Hip Muscle Squat Snatch

WOD 4.3.20

Warrior’s Path CrossFit – CrossFit

WU: Running Warm Up (No Measure)

First Half of Chris Hinshaw Running Warm-up

Jog 200-400 m.

Dynamic Flexibility

*Leg Swings (10 R leg front to back, then L, then R side to side, then L side to side)

*Ankle Rotations (10 R and L, clockwise and counter-clockwise)

*Knee touches (3×3-5 sec. each leg) into the wall (toe 4+ in. from wall) to warm Achilles

Hip Mobility

*Side High-knee Karaoke drill (10 yards on each side)

*Alternating Forward Walkover “Hurdle” drill: High knee angled out and lift up and over

imaginary hurdle (10 yards)

*Walking while pulling knee to chest (while standing tall)

*Walking while pulling inner ankle up to chest (“Figure 4″)

WO: Metcon (3 Rounds for time)

3 Rounds

Run 400 Meters – Jog 200 Meters

Run 200 Meters – Jog 200 Meters

Run 100 Meters – Jog 200 Meters

Rest 2 Min
Scale to:

Jog 200 – Walk 200

Jog 150 – Walk 200

Jog 100 – Walk 200

**RX + Wear a weight vest or ruck sack

WOD 4.2.20

Announcements

Virtual CrossFit Classes
9AM & 5:30PM

Warrior’s Path CrossFit – CrossFit

WU: Jump Rope Footwork Drills (No Measure)

E2MOM – 20 Reps Each – 3 Rounds

-Jumping lateral straddle

-Jumping forward straddle

-Skiier

-2 reps each single foot hops

Then at Min 6 practice either double unders OR double unders drill

Gymnastics-Hollow Body (Supine on the floor)

Gymnastics-Arch Body (Prone on the floor)

WO: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Dumbbell Row (Each Arm)

10 Pushups

15 Air Squats

30 Double-Unders

WOD 4.1.20

Announcements

Virtual CrossFit Classes
9AM & 5:30PM

Warrior’s Path CrossFit – CrossFit

WU: Upper Body Warm Up 1 (No Measure)

Upper Body Warm Up 1:

2 x 10 each – Side Lying Rotations

2 x 15 each – External Rotators off the knee

2 x 5 each – Single arm push up with slider

2 x 10 – ring rows

2 x 5 – box plyo pushups

WU: Squat Warm Up #3 (10 – 15 min) (No Measure)

Squat Warm-up 3

1 min Continuous Pole Squat – These should be easy, but they should have perfect form.

1 min each side Couch or Wall/Hip Flexor Stretch (band assisted if logistically it makes sense)

1 min each direction Marching Band Work Shuffle

1 min Bootstrap Stretch – for quality

2 Rounds

WO: Metcon (Weight)

On the 0:00…

3 Rounds:

20 Walking Lunges

20 Single Arm Hang Dumbbell Snatches

Rest until 7

On the 7:00…

3 Rounds:

20 Weighted Lunges

20 Single Arm Power Cleans

Rest until 14

On the 14:00…

3 Rounds:

20 OH Walking Lunges

20 Singe Arm Dumbbell Push Press

On all dumbbell movements, alternate hands every 5 repetitions.

WOD 3.31.20

Announcements

Virtual CrossFit Classes
9AM & 5:30PM

Warrior’s Path CrossFit – CrossFit

WU: Gymnastics Warm Up (eyes on the horizon) (No Measure)

1) Walk on toes – tight butt – straight legs – squeeze quads – belly in

2) Same as above + with arms in overhead press position

3) Walk on heels – tight butt – straight legs – squeeze quads – belly in

4) Same as above + with arms in overhead press position

5) Scraping heels – lift bucket with toes

OCV: Warm-up (No Measure)

3 Rounds (10 min)

1) Front rack pvc side stretch (elbow)

-> pause 3 sec in stretch reps 1 – 9

->-> on 10th rep hold 10 sec

2) Front rack pvc stretch (behind shoulder)

-> pause 3 sec in stretch reps 1 – 9

->-> on 10th rep hold 10 sec

3) Front rack pvc elbow touches

-> pause 3 sec in stretch reps 1 – 9

->-> on 10th rep hold 10 sec

WO: Metcon (Time)

Accumulate 100 thrusters

EMOM perform 5 burpees
This is a modified version of “Kalsu”

which is meant to take longer than 10 min but not longer than 20 min.

WOD 3.30.20

Announcements

Virtual CrossFit Classes
9AM & 5:30PM

Warrior’s Path CrossFit – CrossFit

Squat Warm Up #2 (10 – 15 min) (No Measure)

Squat Warm-up 2 (use light – mod KB)

10 Goblet Squat (slow controlled)

10 Dynamic Pigeon Pose (5 each side)

10 Cossack Squat + 5 sec Pause at each rep (5 each side)

10 Wall Squat (slow controlled) – These shouldn’t be TOO hard. Take enough space from the wall so that they are working hard, but aren’t being roadblocked by it too much. No cheating!

2 Rounds

WBCM: Warm-up (No Measure)

Perform Each Set 2x

(Rest approx 30 sec between sets)

Complex:

20 Muscle Squat Snatch

20 Gakk Squats

Complex:

10 Horizontal Press

10 Squat + Jump

WO: Metcon (AMRAP – Reps)

Ascending Ladder for 15:00:

2 DB/KB Clean to Shoulder

2 DB/KB Shouler to Overhead

2 DB/KB Goblet Squats

4 DB/KB Clean to Shoulder

4 DB/KB Shouler to Overhead

4 DB/KB Goblet Squats

*Continue to add 2 reps to each movement

WOD 3.28.20

Warrior’s Path CrossFit – CrossFit

Info: Warm-up (No Measure)

Intended Stimulus

This memorial WOD should feel like one of the most mentally challenging workouts you’ll ever do. You’ll want to quit at least a few times. But when you make it to the finish line, you’ll feel both exhausted (physically and mentally) and extremely accomplished. And if you keep Chad Michael Wilkinson in your mind during all 1,000 reps, you’ll also feel like you’ve properly honored a fellow human being.

Scaling Options

This workout is meant to be grueling and long—an hour or more for most athletes.

Single-modality workouts, ones where there is only one movement, (like “Randy,” “30 Muscle-Ups,” and “Run 3k”) are tough—there’s only one movement, and therefore, nowhere to hide.

Beginners should significantly scale the volume and/or the load to stay safe. The prescribed version of this workout should only be tackled by well-seasoned athletes.

RX: Chad (Time)

For Time

1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. (A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.)

Score is the time it takes to complete all 1,000 repetitions.
Background: Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

On December 14, 2018, CrossFit Games Director, Dave Castro @thedavecastro posted this workout in memory of Wilkinson, who was a friend. Castro said, “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1,000 step ups for time with a 45 pound pack on a 20″ box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”

From the Navy SEAL Foundation website: “SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception, as well as a family dinner the evening before the command memorial.”

GPP: Metcon (Time)

Intermediate

For Time

500 Box Step-Ups (20 in)

Wear a Ruck Pack (25/15 lb)

Beginner

For Time

200 Box Step-Ups (20 in)

No Weighted Ruck

WOD 3.27.20

Warrior’s Path CrossFit – CrossFit

Jump Rope Footwork Drills

WO: Warm-up (No Measure)

Mobility Stick Warm Up

2 Rounds (Pausing 2 Sec at end range of motion)

5 Reps Each

Good Mornings

Back Squats

Back Rack Elbow Rotations

Behind the Neck Press

Clean Grip Deadlift

Front Squats

OCV: Metcon (5 Rounds for reps)

5 Rounds

1) MAX EFFORT 20 Sec FAST Air Squats

2) Active recovery 40 Sec SLOW AIr Squats

*No rest between reps or rounds

*Total Time = 5 Min
Score = Total # of MAX EFFORT Air Squats

OCV: Metcon (5 Rounds for reps)

5 Rounds

1) MAX EFFORT 12 Sec Russian Twists

2) Active Recovery 48 Sec Bicycle

*No rest between reps or rounds

*Total Time = 5 Min
Score = MAX EFFORT Russian Twists

OCV: Metcon (5 Rounds for reps)

5 Rounds

1) MAX EFFORT 12 Sec Push Ups

2) Active Recovery 48 Sec Floor Press w/ PVC

*No Rest between reps or rounds

*Total Time = 5 Min
Score = MAX EFFORT Push Ups

WOD 3.26.20

Announcements

Virtual CrossFit Classes
9AM & 5:30PM

Warrior’s Path CrossFit – CrossFit

WU: Warm-up (No Measure)

Warm-up (10 min.)

5 reps Hip Flow

5 reps Quad Pose to Hip Lift

5 Air Squats

5 Push-ups

5 Sit-ups

5 Jumping Air Squats

5 Clapping Push-ups

5 Wall Press Abs

WBCM: Warm-up (No Measure)

Perform Each Set 2x (Rest 30 sec between sets)

20 Split Squats (10 each leg)

20 Split Squat + Press (10 each leg)

10 Press + 10 Tall Jerk Drop Balance

10 Push Jerk + 10 Thruster

WO: Metcon (AMRAP – Rounds and Reps)

As Far As Possible in 15 Min:

3-6-9-12…

Pistols

Clapping Push-ups

Wall Press Abs
Scale pistols to modified pistol

OR regular Air Squats

Scale Clapping Push-ups to regular Push-ups

WOD 3.25.20

Announcements

Virtual CrossFit Classes
9AM & 5:30PM

Warrior’s Path CrossFit – CrossFit

WU: Warm-up (No Measure)

Warm-up (10 min.)

Tabata: Dead Bugs

Then 8 rounds

10 Good-mornings

15 sec. Supine Plank

15 sec. Side Plank – R

15 sec. Side Plank – L

2 Rounds

OCV: Warm-up (No Measure)

Clean & Snatch Pull Mobility & Quality

4 Rounds of

1) 10 Hamstring Leg Lifts (flex both quads to keep both legs locked, extend both ankles and move SLOWLY)

2) 5 Romanian Deadlifts w/ broomstick

WO: Metcon (Time)

20 Walking Lunges

20 Good-mornings

30 sec. Supine Plank

30 sec. Side Plank (15 sec. R + 15 sec. L)

4 rounds

Then 1 Mile Run