Category Archives: CrossFit

Warm up: Handstand hold x 30 seconds x 3 1. Weighted Pushup : max reps @ 45lbs, 35lbs, 25, lbs 2. 3 rounds for time of: 135lb Hang snatch x 6 (yes you have to squat) Pullups x 18  80’s Day!

Yo, dress in your best 80’s gear today! Don’t forget the partner WOD on Saturday! Warm up # 2 ” The Dirty Old Man” For time: 45 Box jumps @ 24″/20″ 450 meter farmers walk with 45 lb/ 25 lb iron plates 45 Double unders 450 meter sandbag carry 80/40 lb bags 45 Kettlebell swings @Continue reading “WOD Wednesday July 25th”

  We will be having our first of many Partner WODs on Saturday, July 28th. Click EVENTS page for more info and ADD yourself to the event on Facebook. Make sure you sign the new Sign-In Sheet at the gym. It is by the white boards. “Ship” Nine rounds for time of: 185 pound SquatContinue reading “WOD Tuesday July 23rd”

We well be having our first of many Partner WODs on Saturday, July 28th. Click EVENTS page for more info and ADD yourself to the event on Facebook. Make sure you sign the new Sign-In Sheet at the gym. It is by the white boards. Warm up # 1 1. Back squat: 3,3,3,3,3 2. 5Continue reading “WOD Monday July 23rd”

Warm up of your choice 1. Max rep deadlifts @ 1.5 x bodyweight 2. Max rep deadlifts @ bodyweight 2. For time: Rack walk x 400 meters @ 2 pood I don’t know if you guys realize how impressive these snatches are. The last snatch is 1 kilogram under the world record that has stood for aContinue reading “WOD Friday July 20th”

We will be having our first of many Partner WODs on Saturday, July 28th. Click EVENTS page for more info and ADD yourself to the event on Facebook. Make sure you sign the new Sign-In Sheet at the gym. It is by the white boards. Warm up # 10 2 Rounds for time of: HandContinue reading “WOD Thursday July 19th”

We well be having our first of many Partner WODs on Saturday, July 28th. Click EVENTS page for more info and ADD yourself to the event on Facebook. Make sure you sign the new Sign-In Sheet at the gym. It is by the white boards. Warm up #19 1. Weighted pullup x max reps: @Continue reading “WOD Wednesday July 18th”

Make sure you sign the new Sign-In Sheet at the gym. It is by the white boards. We well be having our first of many Partner WODs on Saturday, July 28th. Click EVENTS page for more info. Warm up # 1. Bench press: 5,5,3,3,1,1 2. 3 Rounds of:  Max reps in 1 minute of theseContinue reading “WOD Tuesday July 17th”

Make sure you sign the new Sign-In Sheet at the gym. It is by the white boards. We well be having our first of many Partner WODs on Saturday, July 28th. Click EVENTS page for more info. Warm up: Kettelbell Sotts Press x 20, Jumping Jacks x 40 1. Overhead Squat x 1 rep everyContinue reading “WOD Monday July 16th”

Warm up of your choice “Lucky 13” 3 rounds for time of: 13 push ups 13 situps 13 box jumps @ 20″ 13 kb swings @ 1.5 pood 13 push press @ 45lbs 13 walking lunges (each leg) 13 mountain climbers 13 knees to elbows 13 pullups 13 parallel bar dips 13 air squats 13 backContinue reading “WOD Friday July13th”