Category Archives: CrossFit

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”

Warmup # 25 1. One super heavy set of 20 Back squat 2. 4 rounds for time of: 20 Thrusters @ 45lb dumbbells or 75lb barbell Run 400 meters or Row 500 meters 20 Lunges (10 each leg) holding 45lb dumbbells or 75lb barbell

Warm up # 22 1. Heaving snatch balance: 1,1,1,1,1,1,1,1,1,1 2. 10 rounds time of: 2 rope climbs 1 snatch (choose own weight) One attempt at each snatch per round. Score is total snatch weight divided by time. Example: If you snatch 150 lbs for the workout and you miss 2 times, your total weight liftedContinue reading “WOD Wednesday August 22nd”

Don’t forget the Girl-On-Girl WOD this Thursday at CrossFit Complete. We will leave from the gym at 4:45pm and girls bring your CRAZY socks! Warm up # 15 1. Strict press: 5,5,5,5,5 2. For time: 60 Kettlebell snatches @ 1.5 / 1 pood (30 each arm) 50 Deadlifts @ 135 / 95 lbs 40 Box jumps @Continue reading “WOD Tuesday August 20th”

Don’t forget the Girl-On-Girl WOD this Thursday at CrossFit Complete. We will leave from the gym at 4:45pm and girls bring your CRAZY socks! Warm up: wall sit x 30 seconds / pushups x 15 x 2 rounds 1. Front squat: 2 reps every minute on the minute for 10 minutes 2. Within 10 minutes: runContinue reading “WOD Monday August 20th”