Category Archives: CrossFit

WOD Monday February 15th

Warm up: 500 meter row / 10 Glute ham raise / 10 Glute ham sit ups / 5 Glute ham raise / 5 Glute ham sit up We will be doing this progression every Monday for the next 4 weeks. We will be increasing between 5 and 10 pounds on each lift every week. StartContinue reading “WOD Monday February 15th”

WOD Friday February 12th

Warm up: 2 rounds – Good mornings x 8  / Kang squats x 8  / Heaving snatch balance x 8 Overhead squat: 5 Reps every 3 minutes for 15 minutes 2. For time: 40 Burpees 10 Sit ups 30 Burpees 20 Sit ups 20 Burpees 30 Sit ups 10 Burpees 40 Sit ups Who are these people?Continue reading “WOD Friday February 12th”

WOD Thursday February 11th

Warm up: 2 Rounds of: GHD Arm raises x 15 / Jumping air squats x 15 Every minute on the minute for 10 minutes: 1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ Heavier than last week 2nd minute: 2 Deadlifts @ Heavier than last week 2. 3 Rounds for timeContinue reading “WOD Thursday February 11th”

WOD Tuesday February 10th

Warm up: 3 rounds of – Banded rig rows x 10 / Handstand walk x 20 feet or plank x 30 seconds As many rounds as possible in 20 min of: 2 Muscle ups 4 Handstand Pushups 8 Kettlebell swings @ 2 / 1.5 pood In honor of Chief Petty Officer Nate Hardy, who was killedContinue reading “WOD Tuesday February 10th”

WOD Tuesday February 9th

Warm up: 1000 meter row Turkish get up: One rep every minute for 12 Minutes (6 each side) 2. Glute ham raise: 15, 15,15 ( Use bands if you can) 3. Strict Pullups: Pick a number and hit it every minute on the minute for 8 minutes 4. Glute ham sit ups: 15,15,15 use aContinue reading “WOD Tuesday February 9th”

WOD Monday February 8th

Warm up: 20 Kettlebell figure 8’s / 20 sit ups / 20 Kettlebell swings / 20 Air squats Back squat: 30 minutes to Find 1 Rep max 2. For time: 20 Hang power cleans @ 135 / 93 20 Front squats 20 Push presses 20 Back squats 20 Jerks 20 Hang cleans ( yes youContinue reading “WOD Monday February 8th”

WOD Friday February 5th

Warm up: 15 Pushups / Empty bar bench x 20 / Sit ups x 25 Bench press: 3 Reps every minute for 4 minutes 2 Reps every minute for 4 minutes 1 Rep every minute for 4 minutes 2. For Time: Burpee Pullups x 20 Box jumps x 4 Burpee Pullups x 16 Box jumpsContinue reading “WOD Friday February 5th”

WOD Thursday February 4th

Warm up: 2 Rounds of: 10 Glute ham raise / 10 Pendlay rows / 5 Burpees Every minute on the minute for 10 minutes: 1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ Heavier than last week 2nd minute: 3 Deadlifts @ Heavier than last week 2. For time: 1000 meterContinue reading “WOD Thursday February 4th”

WOD Tuesday February 2nd

Gymnastic Class Sign up: Today is the day to sign up for the Gymnastics Class. It will be Tuesday and Thursday @ 6 pm.  Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:00! Warm up: 1 minute jump rope / 1 minute handstand hold / 1 minuteContinue reading “WOD Tuesday February 2nd”