Category Archives: CrossFit

SEE YOU GUYS AT 9:30 A.M.! “Helton” Three rounds for time of: 800 Meter Run 30 Dumbbell squat cleans @ 50lb / 35lb 30 Burpees U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., wasContinue reading “HERO WOD Saturday March 23rd”

Warm up: 10 Duck Walk Steps, 15 Air Squats, 10 Push ups, 5 Jumping Pull ups Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups *20 Minute Time Cap* VARIATIONS Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups WomenContinue reading “WOD Friday March 21st”

Warm up: 10 Push ups, 10 Inch Worm Steps, 30 Second Plank, 50 Ft Bear Crawl 1. Every 3 minutes for 5 Sets: 4 Bench Press + Right # Strict or Weighted Pull ups 2. For Time: 2000 Meter Row 100 Double Unders 50 Burpees

Warm up: Hip Stretches, 10 Back Extensions, 10 Good Mornings 30 Rounds for Time: 1 Deadlift 2 Handstand Push ups 3 Box Jumps overs 4 Wallballs

Warm up: PVC pull throughs, Wrist Stretches, Empty Bar Work 1. Every minute for 12 sets: 1 Snatch Every minute for 12 sets: 1 Clean and Jerk 2. For Time: 15 Muscle ups 15 Thrusters

Warm up: 10 Hip Bridges, 1 Minute in bottom of Squat, 10 Kang Squats, 10 Lunges 1. Every 2:00 minutes for 3 sets: 3 Overhead Squats Every 2:00 minutes for 3 Sets: 3 Front Squats Every 2:00 minutes for 3 Sets: 3 Back Squats 2. 4 Rounds for Time: 10 Kettlebell Swings 20 Push ups 30Continue reading “WOD Monday March 18th”

SEE YOU GUYS AT 9:30 A.M.! “Roney” Four rounds for time of: 200 Meter Run 11 Thrusters @ 135 / 93 200 Meter Run 11 Push press @ 135 / 93 200 Meter Run 11 Bench press @ 135 / 93 Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, wasContinue reading “HERO WOD Saturday March 16th”

Warm up: 500 Meter Row, Empty bar snatch work Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatchContinue reading “WOD Friday March 15th”

Warm up: 10 Good Mornings, 20 Mountain Climbers, 30 Sec Handstand Hold 1.  Every 2 minutes for 5 sets: 4 Deadlifts + Right # of Handstand Push ups 2. 3 Rounds for Time: 500 Meter Run 25 Glute Ham Sit ups 50 Double Unders 25 Overhead Squats

Warm up: 10 Push ups, 10 Sit ups, 10 Pull ups 6 Rounds for Time: 24 Lunges 12 Push Press 6 Muscle ups Then directly into: 6 Rounds for Time: 12 Pistols 6 Power Cleans 3 Wall Climbs