Category Archives: CrossFit

Warm up: 10 Banded Good Mornings, 10 Push ups, 10 Knee Raises, 10 Walking Lunges For Time: 30, 20, 10 Deadlifts Handstand Push ups 15, 10, 5 Thrusters Muscle ups 30, 20, 10 Dumbbell Step Overs Feet of Handstand Walk or Wall Climbs (6, 4, 2)

Warm up: 30 Second Handstand Hold, Empty Bar Press Drills 1. Every 2 minutes for 5 Sets: 1 Strict Press + 2 Push Press + 3 Jerks 2. For Time: 40 Box Jumps 30 Toes to bar 20 Overhead Squats 30 Glute Ham Sit ups 40 Box Jumps

Last Day to Register for The CrossFit Open! All 19.1 Scores need to be submitted by 8 P.M.! Get Signed up! Warm up: Front Rack Stretches, 10 Glute Ham Raises, 10 Sit ups, 1 minute in the bottom of a squat, 10 Empty Bar Front Squats 1. 30 Minutes to Find a Max: Front Squat 2. 5Continue reading “WOD Monday February 25th”

SEE YOU GUYS AT 9:30 A.M.! “Wood” 5 Rounds for time of: Run 400 meters 10 Burpee box jumps @ 24 / 20 10 Sumo-deadlift high-pulls @ 95 / 63 10 Thrusters @ 95 / 63 Rest 1 minute between Rounds Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2ndContinue reading “HERO WOD Saturday February 23rd”

The CrossFit Open Starts TODAY!  Get Signed up! Warm up: 2 Minutes on Bike, 20 Air Squats Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 Wallballs 19 Calorie Row Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54) MenContinue reading “WOD Friday February 22nd”

The CrossFit Open Starts Friday!  Get Signed up! Warm up: 10 PVC Pull Throughs, 1 minute in the bottom of a squat, 5 Behind the Neck Press, 5 Heaving Snatch Balance, 5 Overhead Squats 1. Every 90 seconds for 4 sets: 3 Position Snatch(Full Squat): High Hang at Hips + Just Above Knees + Just BelowContinue reading “WOD Thursday February 21st”

The CrossFit Open Starts Friday!  Get Signed up! Warm up: 2 Rounds:1 minute of Jump Rope, 5 Burpees 11 Rounds for Time: 10 Air Squats 9  Double Unders 8 Mountain Climbers 7 Hang Power Cleans 6 Front Rack Lunge (3 Per Leg) 5 Push Press 4 Glute Ham Sit ups 3 Strict Pull ups 2Continue reading “WOD Wednesday February 20th”

The CrossFit Open Starts Friday!  Get Signed up! Warm up: 10 Back Extensions, 10 Sit ups, 30 Second Handstand Hold, 10 Push ups 1. Every 2 Minutes for 8 sets: 2 Power Cleans + Right # of Wall Climbs or Handstand Push ups 2. 6 Rounds for Time: 6 Toes-to-bar 4 Pistols 2 Thrusters 4Continue reading “WOD Tuesday February 19th”

The CrossFit Open Starts Friday!  Get Signed up! Warm up: 10 Hip Bridges, 1 Minute Wall sit, 10 Sit ups, 1 Minute in the Bottom of a Squat, 10 Kang Squats 1. 30 minutes to find a max: Back Squat 2. For Time: 500 Meter Row 25 Pull ups 500 Meter Run 25 Burpees

SEE YOU GUYS AT 9:30 A.M.  Today’s workout is for a Local Family. We are doing a fundraiser WOD in honor of baby Lorelai after her passing, her parents are members of Local CrossFit Gym CrossFit Gaspar. Lorelai sadly passed away after a long battle of unexpected liver failure. We cannot begin to even imagineContinue reading “TRIBUTE WOD Saturday February 16th”