Category Archives: CrossFit

Warm up of your choice “MANnie” 5 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg)  50 Double unders 50 Sit ups 4 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg)  40 Double unders 40 Sit ups 3 Power snatches @ 145 (each snatch is followed by 1Continue reading “WOD Friday October 12th”

Warm up : 50 air squats, 20 back extensions 1. Bench press: 8,8,8,8 2.  5 rounds for time of: 1 Power clean @ 100 kilos 15 Toes to bar 1 Clean and jerk @ 100 kilos Rest 1 minute between efforts This is a video of what astronauts see at night

@ 5pm – 6pm Jen will be available to talk about Nutrition, Paleo and the 24 Day Challenge. Warm up # 14 1. Push press: 3,3,3,3,3 2. 8 rounds for time of: 8 Hand release clapping pushups 8 Kneeling squat jumps

Warm up # 8 1. 10 minutes of something you suck at. 2. Get through as much of this as you can in 15 minutes: Run 1 mile 30 muscle ups 150 wallballs

Warm up # 17 1. Overhead squat: 5,5,5,5,5 2. For time: 40 Overhead squats @ 95 lbs 40 Box jumps @ 20″ 40 Burpees 40 Pullups 40 Double unders 40 Kettlebell snatches @ 1.5 pood (20 each arm) 40 Lateral barbell jumps

Warm up of your choice 1. 100 meter row x 5 Rest 1 minute between efforts. 2. 3 rounds for time of: 205 lb Clean and jerk (power cleans are fine) x 5 205 lb Back squat x 15

Warm up 25 1. 5 x 10 Weighted glute ham raises 2.  As many reps as possible in 12 minutes of double-unders! Every time you miss perform 10 hand release push ups or 5 handstand push ups.

@ 5pm-6pm Jen will be available to talk about Nutrition, Paleo and the 24 Day Challenge. Warm up # 7 1. Tabata intervals for: Double leg mountain climbers 2. For 10 minutes: Do 1 strict press with 3/4 body weight …or whatever makes sense. 1 Strict pullup 2 Strict presses @ 3/4 body weight 2 Strict pullupsContinue reading “WOD Wednesday October 3rd”

Rent is Due. Thanks! Warm up # 8 3 rounds for time of: Ring Pushups x 30 135 lb Hang squat snatch x 20 reps Pistols x 10 (5 each leg)  

Rent is Due Thanks! Warm up #9 1. Front squat: 3, 3, 3, 3, 3 2. “Fran” 21, 15, 9 Thrusters @ 95/65 Pullups OR “Mega-Fran” 12, 9, 6 Thrusters @ 155/108 Bar muscle-ups