Category Archives: CrossFit

Warm up # 8 1. Strict press: 3,3,3,3,3 2. “Air Force” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on toContinue reading “WOD Thursday May 2nd”

RENT IS DUE. THANKS! Warm up: 400 meter run/400 meter row 1. 15 Minutes of gymnastics skill work. Example: kipping pullups, muscle ups , handstands, handstand walk  etc. 2. For 20 minutes: Even minutes: Clean and jerk x 1 Odd minutes: 5 Pullups (choose your style: kipping, strict, weighted kipping, weighted strict) Way ahead of hisContinue reading “WOD Wednesday May 1st”

Warm up: 2 rounds – 10 pushups/10 Bench dips 1. Bench press: 3, 3, 3, 3, 3 2. 3 Rounds for time of: 15 Handstand pushups 30 Hand planted lateral bench jumps (double count) 45 Situps

Warm up # 12 1. Overhead Squat: 5,5,5,5,5 2. For time: Run 400 meters 315 lb Deadlift x 30 Run 400 meters  

Warm up of your choice 1. Turkish get up: every minute on the minute for 20 minutes 2. For time: Row 1000 meters 60 Kettlebell snatches @ 1.5/1 pood (30 each side) Wait, what was that excuse again? I’m too old? Right. Got it.  

Warm up # 18 1. Hang squat clean: 3,3,3,3,3 2. 6 Rounds for time of: 4 Hang squat cleans @ 165lbs 12 Wallballs

Warm up # 2 For time: 25 Burpees 20 Step up press @ 20″  with 35/26 lb kettlebell (10 each side) 20 Burpees 20 Bulgarian split squats @ 20″ with 35/26 lb kettlebell in front rack (10 each side) 15 Burpees 20 Sit up to press with 35/26 lb kettlebell (10 each side) 10 BurpeesContinue reading “WOD Wednesday April 24th”

Warm up : Jerk specific warm up 1. Push/Split jerk singles for 25 minutes 2. 3 Rounds for time of: Dumbell snatch x 10 @ 50/35 % of bodyweight (5 each side) Single arm dumbell jerk x 10 @ 50/35% of bodyweight (5 each side) 35 /10lb  Strict pullups x 10 No Kipping!      

Warm up # 4 1. Front Squat: 5,5,5,5,5 2. 3 rounds of max reps in 1 minute of these 3 movements: 135 lb Clusters Pistols Jumping kettlebell sumo deadlifts @ 2 pood Rest 1 minute after the jumps before you start the next round of clusters.

Warm up of your choice ROY Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.HeContinue reading “WOD Friday April 19th”