Category Archives: CrossFit

Warm up of your choice 1. Weighted pullup: 3,3,3,3,3 2. 3 rounds for time of: 225 lb back squat x 10 Handstand pushups x 15

Rent is Due! Thanks! Warm up #3 1. As many rounds as possible in 20 minutes of: 5 x Clean and Jerk @ 3/4 bodyweight (you do not have to squat on your clean) 5 x Ring Dips 5 x Box Jumps @ 30″

Rent is Due. Thanks! Warm up # 19 1. Deadlift: 5,5,5,5,5 2. For time: 40 thrusters @ 115 400 meter row

Warm up: Ab wheel rollouts x 15 / Back extensions x 15 / Pushups x 15 / Pullups x 15 1. Push press: 5,5,5,5,5 2. Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball

Warm up: Glute ham raise x 15 / Air squat x 15 / Knees to elbows x 15 / Air squat x 15 1. Front squat: 5,5,5,5,5 2. 3 rounds for time of: 2 pood Turkish get up x 3 each arm 2 pood Snatch x 6 each arm What a great turnout for ourContinue reading “WOD Monday July 30th”

Warm up of your choice 1. Jerk: 1,1,1,1,1,1,1,1,1 2. For time: Row 1000 meters 100 double unders 100 sit ups Break up the double unders and situps as needed. ( 10 sets of 10, 5 sets of 20 etc.)

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”