Category Archives: CrossFit

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 1 minute wall sit, 1. Every 2:30 for 5 Sets (12:30 Total): 3 Front Squats 6 Back Extensions Holding a Plate 2. For Time: 500, 400, 300, 200, 100 Run 25, 20, 15, 10, 5 Burpee Pull up

“Tama” For time:800-meter single-arm barbell farmers carry, 45/35 lb.31 toes-to-bars31 push-ups31 front squats, 95/65 lb.400-meter single-arm barbell farmers carry, 95/65 lb.31 toes-to-bars31 push-ups31 hang power cleans, 135/95 lb.200-meter single-arm barbell farmers carry, 135/95 lb. Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving withContinue reading “HERO WOD Saturday April 27th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 1 Minute in the Bottom of a Squat, 10 Mountain Climbers, 10 Kang Squats 1. Every 2 Minutes for Alternating Sets, 5 of Each (20 min total): 1st 2 minutes: Back Squat (Descending Reps but Increasing Weight Each Set 9, 7, 5,Continue reading “WOD Friday April 26th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 10 Ring Rows, 10 Bench Dips, 10 Plyo Push ups on Bench, 10 Bench Sit ups 1. Every 2:30 for 6 sets (15 min total): 1:00 On: 3 Weighted Pull ups + Max Reps Weighted Push ups 1:30 Off: REST 2.Continue reading “WOD Thursday April 25th”

LAST DAY FOR Early Registration for our next Competition “Strength Battle” on June 29th!! SAVE $50 PER TEAM!! Warm up: PVC pull throughs, Empty bar snatch work 16 Rounds for Time: 1 Power Snatch 1 Full Snatch 2 Muscle ups 2 Box Jumps 4 Handstand Push ups 4 Toes to Bar 8 Double Unders 8Continue reading “WOD Wednesday April 24th”

Early Registration is OPEN for our next Competition “Strength Battle” on June 29th!! Sign up by April 24th and SAVE $50 PER TEAM!!  Warm up: 30 Second Overhead Hold with barbell, 5 Behind the Neck Jerks 1.Every 1:30 for 5 Sets: 1 Strict Press + 2 Push Press Every 1:30 for 5 Sets: 1 PushContinue reading “WOD Tuesday April 23rd”

Early Registration is OPEN for our next Competition “Strength Battle” on June 29th!! Sign up by April 24th and SAVE $50 PER TEAM!!  Warm up: 10 Back Extensions, 10 Duck Walk Steps, 10 Empty Bar Hang Clean, 10 Empty Bar Front Squats 1. Every 3 Minutes for 5 Sets (15 min Total): 4 Front SquatsContinue reading “WOD Monday April 22nd”

See You Guys at 9:30 a.m.! “WHITE” Five rounds for time of: 3 Rope climbs10 Toes to bar21 Walking lunge steps with 45lb plate held overhead400 meter run U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, basedContinue reading “HERO WOD Saturday April 20th”

Early Registration is OPEN for our next Competition “Strength Battle” on June 29th!! Sign up by April 24th and SAVE $50 PER TEAM!!  Warm up: 1 Minute Wall Sit, 20 Mountain Climbers, 10 Kang Squats 1. Every 2 Minutes for Alternating Sets, 5 of Each (20 min total): 1st 2 minutes: Back Squat (Descending Reps but IncreasingContinue reading “WOD Friday April 19th”

Early Registration is OPEN for our next Competition “Strength Battle” on June 29th!! Sign up by April 24th and SAVE $50 PER TEAM!!  Warm up: 2 rounds: 30 Second Pull up bar hang, 30 second plank 1. Every 3 Minutes for 4 Sets (12 minutes total): 2 Minutes on: Farmers Carry down and back theContinue reading “WOD Thursday April 18th”