Category Archives: CrossFit

Warm up #19 1. Deadlift: 5, 5, 5, 5, 5 2. Max reps in 2 minutes of : Glute-ham sit-ups Push ups One-armed kettlebell swings (alternate arms each rep) Row Pistols (Rest 1 minute between each movement. Movements can be done in any order.)

Nutrition w/ Jen @ 5:30 pm YOGA today @ 7pm Warm up # 12 As many rounds as possible in 20 minutes of: 10 Pullups 20 Air squats 30 Double unders

Warm up # 17 1. Front squat: Find 1 rep max 2. For time: 225 lb Power clean x 2 205 lb Power clean x 4 185 lb power clean x 6 165 lb Power clean x 8 145 lb Power clean x 10 3. For time:  100 lb Dumbell snatch x 1 each armContinue reading “WOD Tuesday November 13th”

Yoga with Nikki tonight @ 6 pm. Don’t forget to bring your own mat, towel and water. Warm up # 1 “Del” For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine ball 25 Handstand push-upsContinue reading “WOD Monday November 12th”

Warm up of your choice As many rounds as possible in 20 minutes of: 100 Meter run 10 Parallette pass throughs 100 Meter run 10 Double count hand hops on and off of  one 45 lb bumper plate    

Warm up with empty bar work:  Heaving snatch balance x 10, Snatch balance x 10, Overhead squat x 10  1. Every minute on the minute for 10 minutes: 1 Power snatch 1 Hang snatch Try and increase the load for as long as possible. Don’t start with warm up weight either. 2. For time: 20Continue reading “WOD Thursday November 8th”

Nutrition w/ Jen @ 5pm YOGA is Free today @ 7pm Warm up # 2 For time: 15 Muscle ups 100 feet of long jumps. Choose a distance and stick with it. 4 foot x 25 reps, 5 foot x 20 reps, 6 foot x 17 reps, 7 foot x 14 reps. 15 Thrusters @ 155Continue reading “WOD Wednesday November 7th”

Warm up #4 1. Max tire flips in 3 minutes 2. For Time:  30 Power cleans @ bodyweight 30 Lateral barbell jumps (double count) 30 Deadlifts @ bodyweight 30 Lateral barbell jumps (double count)

YOGA @ 6pm! Free for anyone wanting to check it out! Warm up #6 1.  Back squat: 5,5,5,5,5 2. Complete as many rounds and reps as possible within 4 minutes of each one of these 4 pairs of movements. 10 Pushups 10 Sit ups Rest 1 minute. 10 Pullups 10 Air squats  Rest 1 minute. 10 DoubleContinue reading “WOD Monday November 5th”

Rent is due! Thanks! Join us this Saturday for The Honey Badger Challenge. Starts @ 9am! Warm up of your choice 1. 10 minutes of something you suck at 2. 8 rounds for time of: 12 power wallballs ( no squat ) 6 Burpee pullups