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Latest From The WOD Blog

  • 03FEB

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    CFA020318

    CrossFit Altius – CrossFit Warm-up “Cindy”” –3 Rounds –Round 1 slow, Round 2, medium, Round 3 quick Front Squat (12-8-6) Rest 90 secs… Metcon (Time) 5 rounds for time of: 30 Air Squats 20/15 Row Calories 10 Shoulder-to-overheads, 165/115 lbs–Teams of 2, 5 Rounds each –Alternate rounds till each person has completed 5 total –Goal:

  • 02FEB

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    CFA020218

    CrossFit Altius – CrossFit Warm-up Jump Rope –3 min –10 PVC Pass Thru –5 ***Sotts Press*** Hang Snatch (1-1-1-1-1) –Use work up method: –Find your heaviest “”perfect”” set of 1. Make sure that you have 5 work sets total within 10% of this lift (max for the day is included as a work set). You

  • 01FEB

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    CFA020118

    CrossFit Altius – CrossFit Warm-up 3 Rounds –Bike or Row :45 sec –10 ***Kang Squat*** –5 Roll Over V-Sit Sumo Deadlift (5-5-5-3-3) Use the heaviest weight you can for each set. Metcon (3 Rounds for reps) 3 rounds not for time of: 20 Pistols (Alternating Legs)s 40 Double Unders–For quality Cool Down Banded Plank Holds