Category Archives: CrossFit

Warm up of your choice 1. Dumbbell Snatch: 2, 2, 2, 2, 2 (each arm) 2. 12 Minutes of: 1 Wall climb 1 Front squat @ 135 lbs / 93 lbs 1 Wall climb 2 Front squats @ 135 lbs / 93 lbs 1 Wall climb 3 Front squats @ 135 lbs / 95 lbsContinue reading “WOD Friday June 14th”

Because of low attendance we will no longer have 6 a.m. classes. Warm up #5 1. Max reps in 3 minutes of Wallballs @ 20 lbs / 14 lbs Rest 1 minute Max reps in 2 minutes of Wallballs @ 20 lbs / 14 lbs Rest 1 minute Max reps in 1 minute of WallballsContinue reading “WOD Thursday June 13th”

Because of low attendance we will no longer have 6 a.m. classes. Warm up #8 1. 5 Sets of: 1 Strict press followed by 2 Push press 2. As many rounds as possible in 16 minutes of: 8 Thrusters @ 115 lbs / 80 lbs 16 Mountain climbers 32 Double-unders  

Warm up: Row 200 meters / 10 pull ups 1. Weighted pull up: Find 1 rep max 2. For Time: 30 Glute-ham sit ups 30 One armed kettlebell swings (right arm) @ 1.5 pood / 1 pood 30 Toes-to-bar 30 One armed kettlebell swings (left arm) @ 1.5 pood / 1 pood

Warm up: 2 Rounds of: 10 Back extensions, 15 Air squats 1. Back Squat: 2 reps every minute on the minute for 10 minutes 2. 5 Rounds for time: 5 Muscle ups 5 Power Cleans @ 80% of your 1 rep max 5 Strict Handstand Push ups

Warm up # 1 For Time: 10 Rope Climbs 20 Overhead Squats @ 95 lbs / 63 lbs 30 Air Squat to Box Jump @ 24″ / 20″ 40 Sumo-Deadlift High-Pulls @ 95 lbs / 63 lbs 50 Burpee Long Jumps @ 6′ / 4′

Warm up # 17 1. For 20 minutes: Odd Minutes: 1 Power snatch Even Minutes: 1 Hang squat snatch 2. Row max meters in 2 minutes 

Warm up # 22 1. 5 Sets of: Push press x 1  followed by Split jerks x 2 2. For time: 75 Wallballs 50 Pullups 25 Weighted sit ups @ 35/25 lbs  

RENT IS DUE. THANKS! Warm up # 19 “Robby B” Three 4 minute rounds of: Run 400 Meters 275/185 lb Deadlift x max reps Rest 1 minute between rounds After the final round of deadlifts rest one minute and then start one 4 minute round of: 45/25 lb plate farmers carry x 200 meters Overhead lunges holding a singeContinue reading “WOD Tuesday June 4th”

RENT IS DUE! THANKS! Warm up # 4 1. Front Squat: 2 reps every minute on the minute for 10 minutes 2. As many rounds as possible in 12 minutes of: 155 lb Shoulder to overhead x 6 Wollymockers x 4   1 Wollymocker is: 4 Pushups 4 Double leg mountain climbers 4 Air squats In order for a set toContinue reading “WOD Monday June 3rd”