Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 10 Banded Good Mornings, 10 Hip Bridges, 10 Back Extensions 1 . 3 Sets of: 10 Deadlifts @ 70-75% of your max 2 . For Time: 100 Bench Jumps 80 Bench Push ups 60 BenchContinue reading “WOD Friday July 5th”
Category Archives: CrossFit
WOD Thursday July 4th
Today the gym is open from 9:00 a.m. – 1:00 p.m. With Class at 10:30 a.m. and 12:00 p.m. “Omar“ For time:10 Thrusters @ 95 / 63 15 Bar-facing burpees20 Thrusters @ 95 / 6325 Bar-facing burpees30 Thrusters @ 95 / 6335 Bar-facing burpees U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey,Continue reading “WOD Thursday July 4th”
WOD Wednesday July 3rd
Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 10 Push ups, 10 Jumping Pull ups, 10 Sit ups 1 . 5 Sets of: Strict Pull ups + Dips *At 75% Effort, try to stick to the same number the whole time and doContinue reading “WOD Wednesday July 3rd”
WOD Tuesday July 2nd
Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 10 Broad Jumps, 10 Toes to bar, 10 Walking Lunges Every Minute for 12 Sets of Each: (36 minutes total) 1st Minute: 12 Box Jumps 2nd Minute: 12 / 8 Calorie Bike 3rd Minute: 2Continue reading “WOD Tuesday July 2nd”
WOD Monday July 1st
Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 2 Rounds: 30 Second Bottom of Squat, 10 Back Extensions, 10 Hip Bridge 1 . Every 3 Minutes for 5 Sets: 4 Front Squats + 5 Back Squats @75% of your max Front Squat 2Continue reading “WOD Monday July 1st”
WOD Friday June 28th
THIS SATURDAY!! The Gym will be Closed for the “Strength Battle” Competition!! Come check it out! Warm up: all the back and hamstring stuff 1 . Every 1:30 for 6 Sets: 1 Deadlift 2 . For Time: “Diane” 21, 15, 9 Deadlift @ 225 / 153 Handstand push ups (must be strict to get onContinue reading “WOD Friday June 28th”
WOD Thursday June 27th
THIS SATURDAY!! The Gym will be Closed for the “Strength Battle” Competition!! Come check it out! Warm up: 10 Empty bar thruster, 10 Tuck jumps 1 . Every Minute for 5 Sets of Each (15 minutes): 1st Minute: 1 Cluster 2nd Minute: Right # of Box Jump Overs (Between 4 and 12 Reps) 3rd Minute:Continue reading “WOD Thursday June 27th”
WOD Wednesday June 26th
THIS SATURDAY!! The Gym will be Closed for the “Strength Battle” Competition!! Come check it out! Warm up: empty bar snatch work 1 . 20 Minutes to find a Max: Hang Snatch 2 . For Time: 50 Calories on a thing 50 Pull ups 50 Overhead Squats @ 95 / 63
WOD Tuesday June 25th
THIS SATURDAY!! The Gym will be Closed for the “Strength Battle” Competition!! Come check it out! Warm up: 500 Meter Run, 10 Empty bar push press, 10 Air Squats ” Fight Gone Bad “ Three rounds of:Wallball @ 20 / 14Sumo Deadlift high-pull @ 75 / 53Box Jump @ 20″Push-press @ 75 / 53Row (Calories)Continue reading “WOD Tuesday June 25th”
WOD Monday June 24th
THIS SATURDAY!! The Gym will be Closed for the “Strength Battle” Competition!! Come check it out! Warm up: 2 rounds: 30 second in bottom of squat, 8 duck walk steps, 8 Empty bar power cleans 1 . Superset for 8 Sets Each: 1 Anderson Squat 1 Power Clean 2 . As many Rounds as possibleContinue reading “WOD Monday June 24th”
CrossFit Havoc 