Category Archives: CrossFit

Warm up: 500 Meter Row, air squats, sit ups “Liam“ For time:Run 800 meters with a 45-lb. plate100 toes-to-bars155-lb. front squats, 50 reps15-ft. rope climbs, 10 ascentsRun 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. U.S. Army Sgt. 1st Class LiamContinue reading “WOD Thursday November 11th”

Warm up: 1000 Meter Row, Empty Bar Snatch Work 20 Rounds For Time: 1 Snatch 2 Burpee Muscle up 3 Handstand Push ups 4 Pistols

It’s ROWVEMBER!! Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 4 Reps: Bench Press Row or Bike 2 Min Between Each Set 2 . As Many Rounds As Possible in 8 Minutes: 20 Double Unders 20 Kettlebell Swings 20 Mountain Climbers

Time to Row!! ROWVEMBER is here! Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats 1 . 2 Sets of 2 Reps: Back Squat 3 Sets of 1 Reps: Back Squat *increase weight each set 3 . 6 Rounds for Time: 10 Pull ups 6 Clean andContinue reading “WOD Monday November 8th”

THE GYM CLOSES AT 12:00 TODAY!! In Teams of 2 or 3 As Many Rounds Possible in 30 Minutes: 60 Push ups 120 Kettlebell Swings 240 Sit ups 480 Double Unders

ROWVEMBER!! Win a FREE Month at the Gym & $200 Cash!! Warm up: 500 meter row, good mornings, glute ham raise, sit ups, walking lunges, hip stretches 1 . 3 Sets of: 2 Overhead Barbell Lunges Per Leg 2 Hip Bridges w/ barbell on bench 2 . Every Minute on the Minute for 15 Minutes:Continue reading “WOD Friday November 5th”

It’s Time For ROWVEMBER!! Win a FREE Month at the Gym & $200 Cash!! Warm up: 500 Meter Row, pvc stretches, jerk drills, tuck jumps 1 . For 4 Sets: 3 Behind the neck jerks from the rack 3 High Box Jumps 2 . For Time: 25, 15, 5 Toes to Bar Front Squat HandstandContinue reading “WOD Thursday November 4th”

It’s Time For ROWVEMBER!! Win a FREE Month at the Gym & $200 Cash!! Warm up: 200 Meter Row, Ring Rows, Empty Bar Snatches, Step Ups For Time: 5 Rope Climbs 10 Snatches 20 Box Jump Overs 4000 Meter Row 20 Box Jump Overs 10 Snatches 5 Rope Climbs

It’s Time For ROWVEMBER!! Win a FREE Month at the Gym & $200 Cash!! Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 5 Reps: Bench Press Row or Bike 2 Min Between Each Set 2 . For Time: 20 Strict Pull ups 20 Deadlifts 40Continue reading “WOD Tuesday November 2nd”

Time to Row!! ROWVEMBER is here! Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats 1 . 2 Sets of 4 Reps: Back Squat 3 Sets of 2 Reps: Back Squat *increase weight each set 3 . As Many Rounds As Possible in 12 Minutes: 12 HangContinue reading “WOD Monday November 1st”