Category Archives: CrossFit

This Saturday @ 2pm Victor’s 8th B-day Party! Next Partner WOD September 29th @ 12:30 pm. Join the event on Facebook! Warmup # 25 1.  As heavy as possible of Russian kettlebell swings 4 x 20 treat this like a strength 1 minute rest between sets 2.  3 minutes of max reps of snatch (Continue reading “WOD Thursday September 20th”

This Saturday @ 2pm Victor’s 8th B-day Party! Next Partner WOD September 29th @ 12:30 pm. Join the event on Facebook! Warm up : 15,10,5 reps of back extensions /sit ups / air squats 1. Deadlift: Find 1 rep max 2. For time: 50 toes to bar : every time you come off the barContinue reading “WOD Wednesday September 19th”

This Saturday @ 2pm Victor’s 8th B-day Party! Next Partner WOD September 29th @ 12:30 pm. Join the event on Facebook! Warm up # 6 1. Two hands anyhow- 1,1,1,1,1 2. Max strict pullups x 3 sets – 3 minutes rest between sets 2. 3 rounds for time of: 200 meter row 65 lb thruterContinue reading “WOD Tuesday September 18th”

Warm up # 7 1. Overhead squat: Find 1 rep max 2. 4 rounds for time of: 300 Meter run 20 Overhead squats @ 65/45 lbs 10 Handstand pushups    

Warm up of your choice “C.L.B.” For time: 40 Glute ham sit ups 40 air squats 400 meter farmers walk with 55/35 lbs per hand 40 air squats 40 Glute ham sit ups

Warm up #13 Today is Victor’s 8th B-day! “Victor” For Time: 4 Rounds of: 9 Thrusters @ 135 / 95 lbs  13 Kettelbell Swimgs @ 2 pood / 1.5 pood  Then: 4 Rounds of: 9 Ring Dips 13 Burpee pullups

Today @ 5pm-6pm – You can talk to Jen about Nutrition (Zone, Paleo, 24 Day Challenge) Warm up #5 1. Max Rope Climbs in 5 min (Recommend: long socks/boots/no new balance minimus) 2. 2 Rounds for Time of: 20 Hang Power Cleans @ 95 lbs/65 lbs 40 Sit ups    

Warm up #3 ” BLAKE” 4 rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jumps @ 24″ 20 Wallballs @ 20 pound ball 10 Handstand push ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity inContinue reading “WOD Tuesday September 11th”

Warm up #6 1. Front Squat: 1, 1, 1, 1, 1 2. As Many Rounds As Possible in 20 minutes of: 10 Pullups 10 Front Squats @ 50% of 1 rep max 10 Burpees

warmup of your choice 1. pushpress 5×3 2. 3 rounds for time 15 bodywieght backsquat  15 handstand pushups