Category Archives: CrossFit

Warm up: 1 Minute on Bike / 20 Air Squats / 20 Mountain Climbers / 20 Sit ups 1 . For 5 Sets: 3 Front Squat 30 Second Wall Sit 2 . “Mary” As Many Rounds as Possible in 20 Minutes: 5 Strict Handstand Push ups 10 Pistols 15 Pullups

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Push ups / 10 Sit ups / 10 Hang Cleans 1 . Every 2 Minutes for 10 Sets: 1 Power Clean (Increase Weight as you go) 1 Back Squats (Use Same Weight for all Sets) 2 . 4 Rounds for Time: 10 Deadlifts 10Continue reading “WOD Friday July 25th”

Warm up: 100 Ft High Skips / 50 Ft Bear Crawl / 20 Mountain Climbers / 20 Sit ups 1 . For 5 Sets: 2 Strict Press + 2 Push Press + 2 Push Jerks Right # of Toes to Rings *Increase weight as you go 2 . As Many Rounds as Possible in 16Continue reading “WOD Thursday July 24th”

Warm up: 200 Meter Jog / PVC Pull throughs / Empty Bar Snatch Work For Time: 3 Rounds: 3 Snatches 6 Burpee Pull ups 9 Box Jump Overs 6 Rounds: 2 Snatches 4 Chest to Bar Pull ups 6 Box Jump Overs 12 Rounds: 1 Snatch 2 Muscle Ups 3 Box Jump Overs

GYMNASTICS IS NOW ON TUESDAYS! COME TODAY AT 6:00 AM or 5:30 PM! Warm up: 10 Burpee Bangers / 10 Ring Rows 1 . For 5 Sets: Bench Press (5, 4, 3, 2, 1) *Increase weight as you go Right # of Rope Climbs 2 . For Time: Buy in, 800 Meter Run 10 WallContinue reading “WOD Tuesday July 22nd”

Warm up: 1 Minute on Bike / 20 Air Squats / 20 Mountain Climbers / 20 Sit ups 1 . For 5 Sets: 4 Front Squat 30 Second Wall Sit 2 . For Time: “Jackie” 1000 Meter Row 50 Thrusters @ 45/33 30 Pullups

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Push ups / 10 Sit ups / 10 Hang Cleans 1 . Every 2 Minutes for 10 Sets: 1 Power Clean (Increase Weight as you go) 2 Back Squats (Use Same Weight for all Sets) 2 . For Time: “Diane” 21, 15, 9 DeadliftsContinue reading “WOD Friday July 18th”

Warm up: 100 Ft High Skips / 50 Ft Bear Crawl / 20 Mountain Climbers / 20 Sit ups 1 . For 5 Sets: 2 Strict Press + 2 Push Press + 2 Push Jerks Right # of Toes to Rings *Increase weight as you go 2 . Every Minute on the Minute for 15Continue reading “WOD Thursday July 17th”

Warm up: 200 Meter Jog / 10 Good Mornings / Empty Bar Clean and Jerk Work For Time: 10 Clean and Jerks 30 Burpees 9 Clean and Jerks 50 Double Unders 8 Clean and Jerks 25 Burpees 7 Clean and Jerks 50 Double Unders 6 Clean and Jerks 20 Burpees 5 Clean and Jerks 50Continue reading “WOD Wednesday July 16th”

GYMNASTICS IS NOW ON TUESDAYS! COME TODAY AT 6:00 AM or 5:30 PM! Warm up: 20 Jumping Jacks / 10 Burpees / 20 Russian Twists / 10 Plank up-downs 1 . For 5 Sets: 5 Dumbbell Strict Press Seated on Floor and Back Against Wall or Rig Upright 5 Dumbbell Renegade Row Per Arm 2Continue reading “WOD Tuesday July 15th”