Category Archives: CrossFit

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”

SEE YOU GUYS AT 9:30 A.M.!! “Severin“ 50 Strict Pull-ups100 Push ups, release hands from floor at the bottomRun 5K If you’ve got a twenty pound vest or body armor, wear it. U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne),Continue reading “HERO WOD Saturday June 22nd”

Warm up: 500 meter Row, 15 Banded Good Mornings, 10 Toes to bar 1 . Every 1:15 for 8 Sets: 1 Deadlift 2 . 3 Rounds for Time: 6 Power Cleans @ Too Heavy 12 Burpees

Warm up: 2 Rounds: 8 Back Extensions, 8 Glute ham Sit ups 1 . Six Sets of 4 Reps: Pendlay Row 2 . 3 Sets of Max Reps: Handstand Push ups 3 . For Time: 100 Kettlebell Swings *Every time you drop the kettlebell do 10 Glute Ham Sit ups

Warm up: From 0-8 Minutes: As many Rounds as Possible: 20 Double Unders 6 Power Snatches 20 Double Unders 6 Pull ups Then from Minutes 8-12: REST Then From Minutes 12-20: Find a max Power Snatch Then at the 20 Minute Mark: Run 1000 Meters

Warm up: 2 Rounds: 30 sec handstand hold, 8 empty bar strict press 1 . Six Sets of 2 Reps: Push Press 2 . For Time: 80 Sit ups 80 Calorie Row 80 Mountain Climbers (Double Count)

Warm up: 1 . Super Set for 8 Sets Each: 1 Anderson Squat 1 Power Clean 2 . For Time: 80 Overhead Squats @ 95 / 63 *Every time you drop the bar do 8 pull ups*

SEE YOU GUYS AT 9:30 A.M.!! “Jason“ For time:100 Squats5 Muscle-ups75 Squats10 Muscle-ups50 Squats15 Muscle-ups25 Squats20 Muscle-ups S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace,Continue reading “HERO WOD Saturday June 15th”

Warm up: 15 Banded Good Mornings, 10 Single legged RDLs , 15 Glute Ham Sit ups 1 . Every minute for 10 Sets: 1 Deadlift 2 . 10 Rounds for Time: 100 Meter Row 10 Push ups

FYI: The Worlds Strongest Man Competition is in Bradenton this week starting Today! Check it out!! Warm up: 2 Rounds : 200 Meter Run, 20 Sit ups For Time: “Filthy Fifty” 50 Box jumps @ 24 / 2050 Jumping pull ups50 Kettlebell swings @ 35 / 2650 Walking Lunge (single count)50 Knees to elbows50 PushContinue reading “WOD Thursday June 13th”