Category Archives: CrossFit

Warm up: Jumping jacks x 30 / Bear crawl x 100 ft 1 . Every 2 minutes for 12 minutes: Bench press x 3 + a set of PERFECT pushups between 5 and 20 reps 2 . For time: 100 Kettlebell figure 8’s @ 1.5 / 1 pood 50 Bench sit ups 50 Back extensionsContinue reading “WOD Thursday September 19th”

For time: 60 Burpees 10 Snatches (full squat) 135 / 93 50 Wallballs 8 Snatches 40 Double unders 6 Snatches 30 GHD Sit ups 4 Snatches 20 Handstand pushups 2 Snatches 10 Muscle ups

Warm up: 20 pushups / 10 pullups 1 . Every 3 minute for 4 sets: Max strict pullups (you need to be getting at least 8 ish on this to start so adjust the movement in order to do so) 2 . 2 Rounds for time: 500 Meter run 10 Deadlifts @ 275 / 183Continue reading “WOD Tuesday September 17th”

Warm up: 2 Rounds of: Kang squats x 6 / Single leg RDL x 6 each leg 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 2 Back Squats 2nd Set: 1 Power Clean 2 . For time: 1000 meter row Begin the workout with 1 Heavy clean and jerk. EveryContinue reading “WOD Monday September 16th”

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 2 Rounds of: 10 Banded good mornings / 10 Pendlay rows 1 . Every 90 seconds for 6 sets each: 1st movement: 5 Deadlifts 2nd movement: 5 Seated box jumps 3rd movement: 15 Burpees or 15 calories on a thing

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 400 meter run / 10 burpees 1 . Seated strict press: 10, 8, 6, 4, 2 Go up in weight obviously. 2 . “Rocky Balboa” 15 rounds for time of: 15 Double unders 15 Sit ups 15 Double leg mountain climbers

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 500 meter row / 10 pullups 1 . Weighted Pullup: 5,5,3,3,1,1 2 . 2 Rounds for time: 200 foot rack walk @ 2/ 1.5 pood 90 second plank with both hands on the ball of one kettlebell 1 minute goblet wall sit (one bell)

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 2 Rounds of: Kang squats x 6 / Single leg RDL x 6 each leg 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 3 Front Squats 2nd Set: 1 Power Snatch (Can be sets across OR increasing weight) 2. For time: 50 Sit upsContinue reading “WOD Monday September 8th”

SEE YOU GUYS AT 9:30 A.M. “Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups4 Handstand Push-ups8 2-Pood Kettlebell swings Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking theContinue reading “HERO WOD Saturday September 7th”