Category Archives: CrossFit

Warm up # 21 1. Weighted dip: 5,5,5,5,5 2. For time: Run 1 mile carrying 45/25 lb plate Run 1 mile  

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