Category Archives: CrossFit

Warm up: wrist-shoulder-back stretches, bottom of squat hold, air squats, sit ups, kang squats, empty bar overhead squats 1 . Overhead Squat: 8, 8 2 . Front Squat: 6, 6 3 . Back Squat: 4, 4 4 . As Many Rounds As Possible in 8 Minutes: 16 Ball Slams 8 push ups 4 Toes toContinue reading “WOD Monday March 7th”

Warm up: Lunges, sit ups, mountain climbers 1 . For 3 Sets: 10 Per Leg Bulgarian Split Squats 15 Back Extensions 2. 3 Rounds For Time: 12 Thrusters 12 Pull ups

16 Rounds For Time: 1 Rope Climb 2 Full Cleans 4 Burpee box jump overs

Warm up: wrist-shoulder-back stretches, bottom of squat hold, air squats, sit ups, kang squats, empty bar overhead squats 1 . Overhead Squat: 10, 10 2 . Front Squat: 8, 8 3 . Back Squat: 6, 6 4 . For Time: 200 Double Unders 400 Meter Run 10 Muscle ups 200 Meter Run

JOIN US AT 9:30 FOR THE OPEN WORKOUT. WORKOUT 22.1Complete as many rounds aspossible in 15 minutes of:3 wall walks12 dumbbell snatches15 box jump-overs Rx’d (Ages 16-54) ♀ Wall walks, 35-lb dumbbell, 20-in box ♂ Wall walks, 50-lb dumbbell, 24-in box Scaled (Ages 16-54) ♀ Scaled wall walks, 20-lb dumbbell, 20-in box♂ Scaled wall walks,Continue reading “Open Workout 22.1 Saturday February 26th”

Warm up: Lunges, sit ups, mountain climbers 1 . For 3 Sets: 10 Per Leg Bulgarian Split Squats 15 Back Extensions 2. 4 Rounds for Time: 6 Power Snatches 8 Toes to Bar 10 Wallballs

The CrossFit Open Starts Today!! Click to sign up now! First Workout Announced at 3:00p.m. Warm up: Planks, sit ups, handstand work 1 . For 2 Sets: 1 unbroken of Handstand Push ups 3 Min bike between each set 2 . As Many Rounds As Possible in 5 Minutes: Burpee Pull ups 3. For Time:Continue reading “WOD Thursday February 24th”

The CrossFit Open Starts Tomorrow February 24th!! Click to sign up now! Find a Powerlifting Total: Max Backsquat Max Bench Max Deadlift