Category Archives: CrossFit

Warm up: 5 Per leg Supine and Prone Leg Swings, 30 Second Wall Sit, 10 Banded Good Mornings, 5 Empty Bar Back Squats with 3 sec pause in bottom of each 1. Every 4 minutes do a set of Back Squats: Set 1: 12 Reps at around 60% of your max Set 2: 8 Reps (add 5-20Continue reading “WOD Monday August 13th”

See you at 9:30 a.m. for Hero WOD Saturday! Warm Up: 1000 Meter Row “LUMBERJACK 20” For Time: 275-lb. deadlifts, 20 reps Run 400 meters 2-pood kettlebell swings, 20 reps Run 400 meters 115-lb. overhead squats, 20 reps Run 400 meters 20 burpees Run 400 meters 20 chest-to-bar pull-ups Run 400 meters 20 box jumps, 24-inchContinue reading “WOD Saturday August 11th”

Warm up: 50 Ft Bear Crawl, 10 Back Extensions, 50 Ft Crab Walk, 10 Sit ups 1. Every 90 seconds for 10 sets: 1 Strict Press (Increase weight as you go) 2. Max reps in one set: Strict Press (50% for your last successful single) 3. 12 Minute AMRAP: 1 Bar Muscle up + 2 Chest toContinue reading “WOD Friday August 10th”

Warm up: 30 second Plank hold, 10 Broad Jumps, 30 Sec Plank 1. Every 2 minutes for 4 sets: Right # of feet of Handstand Walk/ Handstand Push ups/ Handstand hold Right # of High Box Jumps 2. For Time: 10, 8, 6, 4, 2, 4, 6, 8, 10 Glute Ham sit ups (use weight if you like)Continue reading “WOD Thursday August 9th”

Warm up: PVC Shoulder stretches, banded shoulder stretches, Empty Bar Snatch work 12 Rounds for Time: 2 Wall Climbs 1 Heavy Snatch 4 Burpees over the bar 1 Heavy Snatch 6 Pull ups 1 Heavy Snatch 12 Double Unders

Warm up: 200 Meter Row, 20 Sit ups, Empty Bar work: 10 Hang Muscle Clean + Press, 5 High Jumps land in Power Position, 10 Hang Power Cleans + Jerk 1. Every minute for 10 sets: 1 Power Clean and Jerk (increase weight as you go) 2. 3 Rounds of: 20 Seconds: Max Reps of PowerContinue reading “WOD Tuesday August 7th”

Warm Up: 30 Second in the bottom of a squat holding uprights, 10 duck walk steps, 10 hip bridges, 30 second in bottom of squat with bar on your back, 10 empty bar back squats 1. Every 5 minutes do a set of Back Squats: Set 1: 16 Reps at around 50% of your max SetContinue reading “WOD Monday August 6th”

Today is the day! New Class! See you at 9:30 a.m. for Hero WOD Saturday! Warm Up: 1000 Meter Row “Daniel” For Time: 50 pull-ups 400-meter run 95-lb. thrusters, 21 reps 800-meter run 95-lb. thrusters, 21 reps 400-meter run 50 pull-ups Dedicated to U.S. Army Sgt. 1st Class Daniel Crabtree, 31, of Canton, Ohio, who diedContinue reading “WOD Saturday August 4th”