Category Archives: CrossFit

Warm up: 1 Minute on Bike / 30 Seconds in the bottom of a squat / 10 Kang Squats / 10 Sit ups / 10 Empty Bar Back Squats 1 . 3 Sets of: 3 Pause Back Squats (Dead stop in Bottom) 2 . 5 Sets of: 3 Back Squats 3 . As Many RoundsContinue reading “WOD Monday June 16th”

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Back Extensions / 10 Sit ups 1 . For 5 Sets: 10 Kettlebell Swings 3 Deadlifts *Increase weight as you go 2 . For Time: 500 Meter Row 50 Shoulder to Overhead 50 Box Jump Overs

Warm up: 100Ft High Skips / 10 Banded Good Mornings / 10 Sit ups / 10 Empty Bar Cleans 1 . Find a Max: Clean 2 . Every 3 Minutes for 4 Rounds: 2 Minutes: 50 Ft Walking Lunges w/ Dumbbells in Rack Position Max Muscle ups in Remaining Time 1 Minute: REST

Warm up: 2 Minutes on Bike / Empty Bar Snatch Work As Many Rounds as Possible in 20 Minutes: 1 Snatch + 1 Hang Snatch + 1 Overhead Squat 30 Double Unders 300 Meter Run Immediately into, As Many Rounds as Possible in 10 Minutes: 3 Wall Walks 30 Wallballs

GYMNASTICS IS NOW ON TUESDAYS! COME TODAY AT 6:00 AM or 5:30 PM! Warm up: 20 Mountain Climbers / 30 Second Plank / 10 Reverse Burpees / 10 Plank up-downs 1 . For 5 Sets: 3 Bench Press 10 Glute Ham Sit ups 2 . 2 Rounds for Time: 30 Deadlifts 20 Burpees over BarContinue reading “WOD Tuesday June 10th”

GYMNASTICS IS NOW ON TUESDAYS! COME TOMORROW AT 6:00 AM or 5:30 PM! Warm up: 1 Minute on Bike / 30 Seconds in the bottom of a squat / 10 Kang Squats / 10 Sit ups / 10 Empty Bar Back Squats 1 . 3 Sets of: 3 Pause Back Squats (Dead stop in Bottom)Continue reading “WOD Monday June 9th”

GYMNASTICS IS NOW ON TUESDAYS! COME NEXT TUESDAY AT 6:00 AM or 5:30 PM! Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Back Extensions / 10 Sit ups 1 . For 5 Sets: 10 Kettlebell Swings 5 Deadlifts *Increase weight as you go 2 . For Time: 2, 4, 6, 8, 10, 8,Continue reading “WOD Friday June 6th”

Warm up: 100Ft High Skips / 10 Banded Good Mornings / 10 Sit ups / 10 Empty Bar Cleans 1 . For 10 Sets: 1 Clean + 1 Clean 2 Kneeling Squat Jumps 2 . For Time: 800 Meter Run 40 Pull ups 20 Power Cleans

Warm up: 200 Meter Run / 10 Air Squats / 10 Empty Bar Push Press / 10 Sit ups / Push ups Every Minute on the Minute for 32 Minutes: 1st Minute: Calorie Bike 2nd Minute: Handstand Push ups 3rd Minute: Toes to Bar 4th Minute: 2 Thrusters

Warm up: 20 Mountain Climbers / 30 Second Plank / 10 Reverse Burpees / 10 Plank up-downs 1 . For 5 Sets: 3 Bench Press 10 Glute Ham Sit ups 2 . As Many Rounds as Possible in 10 Minutes: 10 Double Unders 10 Wallballs 100 Meter Run