Category Archives: CrossFit

Don’t Forget to Sign up For ROWVEMBER!! Win a FREE Month at the Gym & $200 Cash!! Warm up: 2 minutes on a bike, empty bar clean and jerks, sit ups, ring rows, air squats 11 Rounds For Time: 3 Clean and Jerks 5 Strict Pull ups 7 Glute Ham Sit ups 9 Power WallContinue reading “WOD Wednesday October 27th”

Don’t Forget to Sign up For ROWVEMBER!! Win a FREE Month at the Gym & $200 Cash!! Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . Find a Max: Push Press 2 . For Time: 20 Handstand Push ups 30 Push ups 40 Burpees

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats 1 . 2 Sets of 6 Reps: Back Squat 3 Sets of 3 Reps: Back Squat *increase weight each set 3 . For Time: 1000 Meter Row Then 3 Rounds: 5 Overhead Squats 5 Front Squats 5 Back Squats 15 ChestContinue reading “WOD Monday October 25th”

Warm up: good mornings, glute ham raise, sit ups, walking lunges, hip stretches 1 . 3 Sets of: 6 Overhead Barbell Lunges Per Leg 6 Hip Bridges w/ barbell on bench 2 . For Time: 20 Pull ups 30 Wall balls 10 Strict Pull ups 20 Thrusters 10 Strict Pull ups Wall balls 20 PullContinue reading “WOD Friday October 22nd”

Warm up: good mornings, air squats, wrist stretches, empty bar clean work 1 . Find a Max: Clean 3 . For Time: 30 Hang Power Cleans 300 Meter Run 30 Handstand Push ups 300 Meter Run 30 Hang Power Cleans

Warm up: empty bar snatch work, jumping pull ups, air squats, tuck jumps 20 Rounds For Time: 1 Snatch 2 Muscle ups 3 Box Jump Overs 4 Pistols

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 2 Reps: Push Press *10 Glute Ham Sit Ups between each set 2 . As Many Rounds As Possible in 15 Minutes: 10 Calorie Bike 15 Australian Pull ups 20 Ball slams 25 Switch Steps

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats 1 . 2 Sets of 8 Reps: Back Squat 3 Sets of 4 Reps: Back Squat *increase weight each set 3 . 2 Rounds For Time: 25 Push Press 50 Air Squats 100 Double Unders

In Teams of 2, 100 Med ball Sit ups – Pass ball between each rep 50 Power Cleans – You go, I go (One Barbell) 100 Partner Ball Slams – Pass ball between each rep 50 Power Cleans – You go, I go 100 Wallballs – Pass ball between each rep

Warm up: good mornings, glute ham raise, sit ups, walking lunges, hip stretches 1 . 3 Sets of: 8 Overhead Barbell Lunges Per Leg 8 Hip Bridges w/ barbell on bench 2 . For Time: 5, 4, 3, 2, 1 Snatch + Overhead Squat (increase weight if you like) 50, 40, 30, 20, 10 SitContinue reading “WOD Friday October 15th”