Discover the latest fitness tips, workout advice, and updates from CrossFit Rail Trail. Our blog is designed to keep you informed and inspired on your fitness journey.
“Taste of Betrayal”
For Time
100 Burpees
Rest 3 Minutes
100 Pull Ups
Rest 2 Minutes
100 Sit Ups
Rest 1 Minute
100 Double U…
“Everything you Got!”
With a 12 minute clock:
Run 100m
50 Squats
Run 200m
25 Box Jumps 24″,20″
Run 300m
5…
“The Pistol”
30 Cleans 185/115
Rest 2 minutes
10-8-6
Deadlifts 185/115
Hand Stand Push Ups…
“Man Cave”
AMRAP 5
10x Burpee Box Jumps
25x Double Unders
(3x Reps for singles, 2x for beginners)
AMRAP 3
Bur…
Partner WOD
Partner Double Helen
6 RFT of
21 KB Swings 53/35
12 Pull Ups
One Partner works while other runs 200m. Time stops …
“Magic Man”
Tabata Double or Single Unders
Rest 1 minute
Tabata Flutter Kicks
Tabata Squat Hold…
5oom Row
Rest at least 10 minutes
400m Run
“Tuxedo T-Shirt”
21-15-9
Ring Dips
Push Jerks 95/65
10 Minute Cap …
“Shake N’ Bake”
AMRAP 10
6x Burpee Pull Ups
12x Med Ball Cleans
18x Med Ball Slams…
“El Diablo”
For Time Run 200m 5x Power Clean (225/155 or 80% of 1RM) Run 200m 10x KB Swings (70/53) Run 200m 15x Deadlifts Run 20…
“Spider Monkey”
For Time 50 Ab Mat Sit Ups 40 Squats 30 Box Jumps 20 Burpees 10 Bar Muscle Ups/ Pull Ups 50 Ab Mat Sit Ups…