Category Archives: CrossFit

Warm up # 7 “Omar” For time: 95 pound barbell Thrusters, 10 15 Bar-facing burpees 95 pound barbell Thrusters, 20 25 Bar-facing burpees 95 pound barbell Thrusters, 30 35 Bar-facing burpees Post time to comments. Enlarge image U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd ArmoredContinue reading “WOD Tuesday May 21st”

Warm up # 12 1. Overhead Squat: 3,3,3,3,3 2.  For time: Back squat 135 x 30 Pullups x 30 Front Squat 135 x 20 Pullups x 20 Overhead squat 135 x 10 Pullups x 10

Don’t forget! 80’s theme dance party tonight at the gym at 9 pm. Warm up of your choice 1. Weighted pushup: 10,8,6,4,2 2. Weighted Pullup: 10,8,6,4,2 3. Max distance Broad jump 4. Max double unders in 60,50,40,30,20,10 seconds – Rest 1 minute between efforts 5. 100 Meter row max x 4 efforts rest 1 minute betweenContinue reading “WOD Friday May 17th”

Warm up # 16 1. Hang power clean: 1,1,1,1,1,1,1,1,1,1 2. 3 rounds for time of: 30 Sit ups 30 Kettlebell figure 8’s 1.5/1 pood 30 Air squats

Warm up # 25 Sorry guys… For time: 165 lb Strict press x 5 Muscle ups x 5 165 lb Push press x 10 Muscle ups x 5 165 lb Thruster x 15 Muscle ups x 5 165 lb Squat snatch x 20 Muscle ups x 5 165 lb Thruster x 15 Muscle ups xContinue reading “WOD Wednesday May 15th”

Warm up # 5 “Brehm” For time: 15 foot Rope climb, 10 ascents 225 pound Back squat, 20 reps 30 Handstand push-ups Row 40 calories Post time to comments. Enlarge image U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, diedContinue reading “WOD Tuesday May 14th”

Warm up # 9 1. Front Squat: 3, 3, 3, 3, 3 2. “Gwen” Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Warm up of your choice For time: 40 Kneeling squat jumps 40 Push press’ @ 115lbs 40 Double leg mountain climbers 40 Front squats @ 115 lbs 40 Lateral barbell jumps (double count) 40 Hang power cleans @ 115 lbs  

Warm up: 3 rounds of Glute ham raise x 10 / Sit up x 10  1. 5 Intervals of:  Max 2/1.5 pood kettlebell swings in 1 minute (Russian) Rest 1 minute 2. For time:  50′ Handstand walk 30 Glute ham sit ups 50′ Handstand walk 20 Burpees 50′ Handstand walk 10 Bar muscle ups  Continue reading “WOD Thursday May 9th”

Warm up #19 1. Deadlift: 3, 3, 3, 3, 3 2. For Time: Run 800 meters 8 Clean & Jerk @ bodyweight 80 Double unders 8 Clean & Jerk @ bodyweight Run 800 meters