Category Archives: CrossFit

Warm up: 200 Meter Row, Empty bar clean and jerk work 1. Every 2 minutes for 8 Sets: 1 Clean + 2 Jerks (Power or Full Clean) 2. For Time: 60 Burpees 50 Hang Power Clean 40 Box Jump Overs 30 Calorie Row 20 Hang Power Snatch 10 Burpee Box Jump Overs

Warm up: 10 Hip Bridges, 1 Minute in bottom of Squat, 10 Kang Squats, 10 Lunges 1. Every 2:30 minutes for 3 sets: 4 Overhead Squats Every 2:30 minutes for 3 Sets: 4 Front Squats Every 2:30 minutes for 3 Sets: 4 Back Squats 2. As many Reps as possible in 4 Minutes: Chest-to-bar PullContinue reading “WOD Monday March 11th”

SEE YOU GUYS AT 9:30 A.M. !  “TIFF” On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans @ 155 / 108 7 push presses @ 155 / 108 United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7,Continue reading “HERO WOD Saturday March 9th”

Warm up: 30 second handstand hold or plank, 20 Mountain Climbers, 10 Sit ups OPEN WORKOUT 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Rx’d: (Ages 16-54) Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box Scaled: (Ages 16-54)Continue reading “WOD Friday March 8th”

Warm up: 10 Back Extensions, 10 Sit ups, 10 Glut Ham Raise, 10 Push ups 1. Max Reps in 5 minutes: Rope Climb *Rest 1 Minute Max Reps in 4 minutes: Burpees *Rest 1 Minute Max Reps in 3 minutes: Kettlebell Swings *Rest 1 Minute Max Reps in 2 minutes: Double Unders *Rest 1 Minute MaxContinue reading “WOD Thursday March 7th”

10 Power Clean and Jerk 20 Wallballs 8 Power Clean and Jerk 16 Handstand Push ups 6 Power Clean and Jerk 12 Muscle Ups 4 Power Clean and Jerk 8 Kneeling Squat Jumps 2 Power Clean and Jerk 4 Wallymockers 2 Full Clean 8 Kneeling Squat Jumps 4 Full Clean 12 Muscle Ups 6 FullContinue reading “WOD Wednesday March 6th”

Warm up: Snatch set up drills, Fix my Snatch 1. Every 30 seconds for 10 sets: 1 Hang Snatch 2. Every minute for 12 Sets: 1 Snatch 3. For Time: 10 Strict Press 20 Ring Push ups 20 Push Press 40 Push ups

Warm up: 10 Hip Bridges, 1 Minute in bottom of Squat, 10 Kang Squats, 10 Lunges 1. Every 3 minutes for 3 sets: 5 Overhead Squats Every 3 minutes for 3 Sets: 5 Front Squats Every 3 minutes for 3 Sets: 5 Back Squats 2. As many Rounds as possible in 9 minutes: 9 Chest-to-bar PullContinue reading “WOD Monday March 4th”

SEE YOU GUYS AT 9:30 A.M.! “Jag 28” For time: Run 800 meters 28 Kettlebell swings @ 70 / 53 28 Strict Pull-ups 28 Kettlebell clean and jerk @ 70 / 53 each 28 Strict Pull-ups Run 800 meters U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st SpecialContinue reading “HERO WOD Saturday March 2nd”