Category Archives: CrossFit

Rent is due! Thanks! Join us this Saturday for The Honey Badger Challenge. Starts @ 9am! Warm up: Snatch drills with PVC pipe 1. Snatch: Find 1 rep max 2. For Time: Run 800 meters 10 Sumo-deadlift high-pulls @ 115 lbs / 83 lbs Run 400 meters 20 Sumo-deadlift high-pulls @ 115 lbs / 83Continue reading “WOD Thursday November 1st”

Warm up : 31 Burpees “Halloworkout” For time: 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs  31 Double unders 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs 31 Double unders 10 Back squats @ 205 lbs 31 Box jumps @ 20″ 10 Chest to bar pullups 31 BoxContinue reading “WOD Wednesday October 31st”

Warm up # 13 1. Max pullups in 3 minutes: choose a style and stick with it- kipping, strict, weighted, etc. 2. Max kettlebell snatches in 3 minutes: 1.5 pood for bros, 1 pood for chicas. 3. Max wallballs in 3 minutes 4. Max sit ups in 3 minutes: choose a style and stick withContinue reading “WOD Tuesday October 30th”

Warm up # 22 1. Overhead Squat: 3,3,3,3,3 2. As many rounds as possible in 10 minutes of: Power clean and jerk @ Bodyweight x 3 Burpees x 2  15′ Rope climb x 1

Tomorrow is the next Partner WOD! Join the event on Facebook! Warm up of your choice For time: 1000 meter row 115 lb overhead squat x 30 Pullups x 30 115 lb Hang power snatch x 20 Pullups x 20 115 lb Strict press x 10  Pullups x 10

This Saturday is the next Partner WOD! Join the event on Facebook! warmup # 25 1. Find on rep max for jerk. Any style is allowed 2. 5 rounds for time of 15 kettlebell swings @ 2 pood 15 dumbbell bench press (men 1/2 body weight, women do 1/3 body weight)

Today and every Wednesday at 5 o’clock : nutrition seminar with Jen. She will go over nutrition and supplementation to help you reach whatever goals you have.  This Saturday is the next Partner WOD! Join the event on Facebook! Warm up : 20 meter bear crawl / 20 meter crab walk x 2 rounds 1. Weighted dip:Continue reading “WOD Wednesday October 24th”

This Saturday is the next Partner WOD! Join the event on Facebook! Warm up # 9 1. Font squat: 5,5,5,5,5 2. As many rounds as possible in 8 minutes of: 40″ Box jumps x 6 185 lb Power clean x 4

This Saturday is the next Partner WOD! Join the event on Facebook! Warm up #15 “WHITE” 5 Rounds for time of: 3 Rope climbs 10 Toes to bar 21 Walking lunges holding plate overhead (45 lbs/25 lbs) 400 Meter run U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th BrigadeContinue reading “WOD Monday October 22nd”

Warm up of your choice 1. Weighted pullup: 5,5,5,5,5 2. For time: 315 lb Deadlift x 15 reps 400 Meter run 315 lb Deadlift x 10 reps 200 Meter run 315 lb Deadlift x 5 reps