Category Archives: CrossFit

WOD Tuesday July 25th

Warm up: 100 ft high skip / 50 ft kb swing walk / 100 ft bear crawl 1. Every 2 minutes for 12 minutes: Strict press + Push press + Push jerk + Split Jerk 2. As many reps as possible in 4 minutes of : 75 / 53 lb Barbell turkish get ups (useContinue reading “WOD Tuesday July 25th”

WOD Friday July 21st

Warm up: 400 meter run / 10 burpees For time: 30 Bench press @ 115 / 83 30 Double unders 30 Pushups 30 Double unders 30 Pushups 30 Double unders 30 Power cleans @ 115 / 85 30 Double unders 30 Power cleans @ 115 / 83 30 Double unders 30 Bench press @ 115Continue reading “WOD Friday July 21st”

WOD Thursday July 20th

Warm up:  2 rounds of: 10 overhead squats / 1 min of jump rope Every minute on the minute for 30 minutes: Minute 1: Power snatch + Hang snatch Minute 2: Seated box jumps x 4 Minute 3: GHD sit ups or toes to bar x the right number

WOD Wednesday July 19th

Warm up: 100′ of side shuffle / 100′ of high skip / 100′ of back pedal / 100′ of karaoke 10 Rounds each for time of: 5 Thrusters @ 115/ 83 10 Pullups 100 meter run Rest 1 minute U.S. Army Capt. Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special ForcesContinue reading “WOD Wednesday July 19th”

WOD Tuesday July 18th

Warm up: Bear crawl x 100 feet / Crab walk x 100 feet 1. Every 2 minutes for 12 minutes: Strict press + Push press + Push jerk + Split Jerk 2. For time: 400 Meter run 20 Deadlifts @ kinda a little heavy 200 Meter run Rest 3 minutes 200 Meter run 20 HandstandContinue reading “WOD Tuesday July 18th”

WOD Monday July 17th

Warm up: 500 meter row then,  2 rounds of: 10 Back extensions / 10 Sit ups 1. Front squat: 2,2,2 2. Back squat: 2,2,2 3. 3 Rounds for time of: 12 Hang clusters @ 135 / 93 8 Bar muscle ups / 12 Pullups / 16 Jumping pullups Great turn out at Lakewood Ranch thisContinue reading “WOD Monday July 17th”