Category Archives: CrossFit

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

Warm-up : Plank for 3 minutes AMRAP in 20 minutes 5 Gluteham situps / 6 toes to bar 10 Box jumps @ 20 inches 15 Double-unders

Warm up: 3 rounds of – Handstand hold x 30 seconds / kneeling squat jumps x 6 1. Hang clean: 2,2,2,2,2 2. 10 rounds for time of: 1 Hang clean @ 85% of your best double 2 Bar muscle ups 3 Deadlifts with the same barbell

Warm up # 2 “The Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Going to a CrossFitContinue reading “WOD Tuesday October 16th”

Warm up # 3 1. Back squat: Find 1 rep max 2. 5 Rounds for time of: 2 pood swings x 20 135 lb Push press x 10 (No Jerks!!)