Category Archives: CrossFit

Warm up: Bike or Row for 2 minutes, 10 Ring Rows, 10 Squat Jumps 8 Rounds for Time: 8 Power Snatches 6 Front Squats 2 Rope Climbs 6 Kneeling Squat Jumps 8 Handstand Push ups

FYI: Come check out the new StrongFit Class at 8:00 a.m. or 11:00 a.m. today! SEE YOU GUYS AT 9:30 A.M. For Today’s HERO WOD! “Danny” Complete as many rounds in 20 minutes as you can of: 30 Box Jumps @ 24 / 20 20 Push Press @ 115 / 83 30 Pull-ups Oakland SWATContinue reading “HERO WOD Saturday April 6th”

Warm up: 10 Pull Knee to Chest Stretch, 10 Back Extensions, 10 Good Mornings, 10 Sit ups 1. Every 2 minutes for 6 Sets: 5 Deadlift + Right # of Muscle ups 2. As many Rounds as possible in 12 minutes: *Increase reps by 3 Each set Handstand Push ups Toes to Bar Air Squat

Warm up: 30 Second Handstand Hold, 10 Sit ups, 30 Second Handstand Hold 1. Every minute for 16 minutes, 8 Sets of Each: 1st minute: 4 Overhead Lunges w/ KB or DB 2nd minute: 1 Snatch *Increase Weight as you go* 2. For Time: 100 Calorie Row * Every 1:30 hop off the Rower and do 8Continue reading “WOD Thursday April 4th”

Warm up: 200 Meter Row, Warm up your Clean and Jerk For Time: 5 Power Clean 100 Pull ups 10 Power Clean 100 Box Step Overs 15 Power Clean 100 Double Unders 20 Power Clean 100 Sit ups *Start with Heavy Singles for your Power Cleans and Decrease Weight as you go*

Warm up: 50 Ft Bear Crawl, 20 Mountain Climbers 1. Every 1:30 for 5 Sets: 1 Strict Press + 2 Push Press Every 1:30 for 5 Sets: 1 Push Press + 2 Jerks 2. For Time: 12, 9, 6, 3 Front Squat Dumbbell Snatch Broad Jump

Warm up: 1 Minute Bottom of a Squat hold, 5 Empty bar Overhead Squats, 5 Toes to bar 1. Every 3 Minutes for 5 Sets: 4 Overhead Squats 8 Banded Glute Ham Raise 2. For Time: 1 Mile Run 3 Rounds of: 20 Push ups 20 Wallballs  

The gym Closes at 4:00 p.m. today! *Judges/Volunteer Meeting @ 6:00 p.m.* Saturday March 30th– The gym is Closed for The Havoc Games! *Judges/Volunteers here by 8:00 a.m.*  Warm up: 30 second Plank, 10 Lunges 1. Every minute for 16 reps, alternate arms each minute: 1 Turkish Get Up 2. For Time: 5000 Meter Row