Category Archives: CrossFit

Warm up: 2 Minutes on a Machine/ Empty Bar Clean and Jerk Work As Many Rounds as Possible in 30 Minutes: 1 Clean and Jerk *Increase weight throughout Workout Bar Facing Buprees *Increase by 1 rep every Round

FYI: Its that time of year! Using a towel and sweatbands are better then lots of chalk. Warm up: 20 Mountain Climbers/ 1 Minute Plank/ 20 Sit ups 1 . 4 Rounds of: 100 Ft Farmers Walk with 2 Kettlebells 100 Ft Bear Crawl 2 . 3 Rounds For Time: 30/ 20 Calorie Bike 15Continue reading “WOD Tuesday May 30th”

The Gym is Open From 6:30a.m. – 1:00p.m. Get Ready For Murph!! Bring a Towel and Lots of Water! Heats are at 7:00 a.m., 9:00 a.m., or 11:00 a.m. “Murph”  For Time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run *Partition the pull ups, push ups, and airContinue reading “WOD Monday May 29th”

Warm up: 10 glute ham raise/ 10 sit ups/ 10 good mornings/ 10 sit ups 1 . 5 sets of 3 reps: Deadlift 2 . For Time: 20 Hang Power Cleans 40 Jumping Pull ups 80 Sit Ups 40 Push ups 20 Hang Power Cleans

Warm up: 100′ Back pedal / 100′ high skip / 100′ karaoke / 100′ side shuffle  1 . For 4 Rounds: 20/15 Calorie Bike 100 Meter Run *Rest 2 Minutes between each Round 2 . As Many Rounds as possible in 7 Minutes: 30 Double Unders 3 Wall Climbs Immediately into As many reps asContinue reading “WOD Thursday May 25th”

Warm up: pvc pull throughs/ 10 ring rows/ 10 Burpees For Time: 6 Rounds of: 1 Snatch 1 Rope Climb 6 Rounds of: 1 Snatch 2 Seated Box jumps 6 Rounds of: 1 Snatch 2 Muscle ups 6 Rounds of: 1 Snatch 2 Seated Box Jumps *Increase the weight on your snatches throughout the workout

Warm up: 50 ft Bear Crawl/ 20 Mountain Climbers/ 50 ft Bear Crawl 1 . For 5 Sets (30 Seconds on, 1 Minute off): Seated Press against a wall with 2 dumbbells 2 . 4 Rounds for Time: 8 Toes to Bar 16 Overhead Walking Lunges with one kettlebell or dumbbell 32 Switch Steps (doubleContinue reading “WOD Tuesday May 23rd”

Warm up: 200 Meter Run/ 10 Glute ham sit ups/ 10 air squats/ 10 glute ham raise/ 10 air squats 1 . Every 2:00 for 6 Sets: 1 Back Squat (Increasing weight) 2 . For Time: 30 Bar Facing Burpees 30 Clean and Jerks 1 Mile Run

Warm up: 10 glute ham raise/ 10 sit ups/ 10 good mornings/ 10 sit ups 1 . 5 sets of 4 reps: Deadlift 2 . As Many Rounds as Possible in 16 Minutes: 30 Second Plank / Handstand Hold Air Squats (Start at 5 and increase by 5 each Round) Pullups (Start at 3 andContinue reading “WOD Friday May 19th”

Warm up: Empty bar warmup 1 . Every 1:15 for 8 Sets: 1 Snatch Every 1:15 for 8 Sets: 1 Clean and Jerk 2 . For Time: 40 Calorie Row 80 Kettlebell Swings 160 Double Unders