Category Archives: CrossFit

Warm up # 22 1. Overhead squat: 2 reps every minute on the minute for 10 minutes 2. “Maressa” As many rounds as possible in 20 minutes of: 5 Squat cleans @ 135/95 lbs 10 Lunges @ 135/95 lbs 15 Double unders

Warm up of your choice 1. Weighted pullup: 3,3,3,3,3 2. “The Colvinator” 8 rounds for time of: Pistols x 2 (each leg) 185 lb Power clean x 4 185 lb Deadlift x 8  

Today’s 7 p.m. class is only for Open WOD 13.5 Validation. Thanks! Warm up # 23 ” Rocky Balboa” 15 Rounds for time of: 15 Double unders 15 Sit ups 15 Double leg mountain climbers

Rent is due! Thanks! Warm up: Snatch progression with PVC pipe 1. Every minute on the minute for 5 minutes: 1 Hang Snatch 2. Every minute on the minute for 5 minutes: 1 Snatch 2. For time: 5 Muscle ups 10 Burpees over the bar 15 Snatches @ 95 lbs / 63 lbs 20 Overhead LungesContinue reading “WOD Wednesday April 3rd”

Rent is Due. Thanks! Warm up # 3 1. Deadlift: 20 rep max / 10 rep max / 5 rep max 2. For time: 10 Wall climbs 100 Box jumps @ 20″ 10 Wall climbs

Today is the 1st. Rent is due. Thanks! Warm up # 26 1. Front squat: 2 reps every minute on the minute for 10 minutes 2. “Strict fran” 21,15,9 reps for time of: 95 lb Front squat to strict press Strict pullups

Warm up of your choice “Billy” For time: 100 reps ground to overhead 95lbs – Any method may be used: snatch, clean and jerk etc., as long as full extension of all joints is reached at the top of each rep – You may use multiple methods of getting the bar overhead within the workout:Continue reading “WOD Friday March 29th”

Todays 7:00 p.m. Class is only for Open WOD 13.4 Validation. Thanks! Warm up #17 1. Hang power snatch: 2, 2, 2, 2, 2 2. As many rounds as possible in 15 minutes of: 3 Handstand push-ups 6 Front squats @ 135 lbs / 95 lbs 9 Kettlebell swings @ 1.5 pood / 1 pood

Warm up # 13 The Army Physical fitness test – Havoc style Four rounds of: Max pushups in 30 seconds Rest 30 seconds Max Situps in 30 seconds Rest 30 seconds 800 meter run The next round begins precisely 6 minutes after the beginning of the 800 meter run. Add all pushups, situps, and 800 meterContinue reading “WOD Wednesday March 27th”

Warm up # 8 “DT” 5 Rounds for time of: 155lb Deadlift x 12 155lb Hang power clean x 9 155lb Push jerk x 6 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy isContinue reading “WOD Tuesday March 26th”