Category Archives: CrossFit

Warm up # 22 1. Hang snatch: x 1 rep every minute on the minute x 10 minutes 2. 3 rounds for time of: 75/53 lb hang snatch x 20 20″ box jump x 20 holding 25/10 lbs in each hand

Rent is due! Thanks! @ 5pm-6pm – You can talk to Jen about Nutrition (Zone, Paleo, 24 Day Challenge) Warm up # 1 For Time: 10 Hang Power Cleans @ 3/4 Bodyweight  20 Push Jerks @ 3/4 Bodyweight 30 Front Squats @ 3/4 Bodyweight 40 Deadlifts @ 3/4 Bodyweight

Rent is due. Thanks! 1. Weighted Pushup: 10,10,10 2. 4 rounds for time of: Strict pullups x 8 Single arm kettlebell sit up to press x 16 @ 1 pood (8 each arm) Double unders x 32

Today is the 1st. Rent is Due. Thanks! Warm up # 14 1. Back squat: 5,5,5,5,5 2. 6 rounds for time of: 6 Thrusters @ 115 lbs 12 Ring dips 18 Box jumps @ 24″    

This Saturday is the Partner WOD! Join the event on Facebook! Warm up of your choice 1. Dumbell jerk: 1,1,1,1,1 2. Take 80% of the heaviest dumbell you put over your head and perform the following: Dumbell snatch x 6 each arm Shoulder to overhead x 4 each arm Run 400 meters Dumbell snatch xContinue reading “WOD Friday August 31st”

This Saturday is the Partner WOD! Join the event on Facebook! Warmup # 25 1. Weighted pullups 1 on the 1 minute then 2 on the 2nd minute, and so on till failure @ 35 lbs. 2. 6 rounds of 3 Turkish getups each hand @ 1.5 pood 6 deadlifts @ 315 rest 30 secondsContinue reading “WOD Thursday August 30th”

This Saturday is the Partner WOD! Join the event on Facebook! Today at 5pm Jen will be at the gym to talk to anyone who may have nutrition questions or interest in the 24 day challenge. Warm up #4 1. Power Clean: 1,1,1,1,1 2. 5 minutes of max Power Cleans @ 155 lbs/105 lbs everyContinue reading “WOD Wednesday August 29th”

This Saturday is the Partner WOD! Join the event on Facebook! Warm up # 11 1. Bench press: 1,1,1,1,1 2. For time: 10 Wall Climbs 20 Pushups 5 Wall Climbs 10 Pushups 10 Knees to elbows 20 Glute ham sit ups 5 Knees to elbows 10 Glute ham sit ups

This Saturday is the Partner WOD! Join the event on Facebook! Warm up: 20 pushups / 20 back extensions / 20 kb swings / 20 air squats 1. Overhead squat: 3,3,3,3,3 2. 3 Rounds for time of: 75 lb overhead squat x 25 Pullups x 25

Warm up of your choice   RYAN Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert. First posted 8 October 2008 Five rounds of: 7 Muscle-ups 21 Burpees EachContinue reading “WOD Friday August 24th”