Category Archives: CrossFit

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

Next Partner WOD this Saturday @ 12:30 pm. Join the event on Facebook! Warm up of your choice 1. As many reps as possible in 4 minutes of : 75 lb Barbell turkish get ups 2. “One arm Randy” For time: 75 one arm barbell snatches @ 75 lbs  

Next Partner WOD this Saturday @ 12:30 pm. Join the event on Facebook! Warm up #25 1. As many reps as possible in 1 minute of Ring dips x 4 (rest 30 seconds between efforts) 2. As many reps as possible in 1 minute of Pullups x 4 (rest 30 second between efforts) 3. For time: 25 Backsquats @ 135/95 50Continue reading “WOD Thursday September 27th”

Next Partner WOD this Saturday @ 12:30 pm. Join the event on Facebook! Warm up # 22 1. Every minute on the minute for 12 minutes: Hang Power snatch x 2 2. 4 Rounds for time of: 335 lb deadlift x 8 Wallballs x 16

Next Partner WOD this Saturday @ 12:30 pm. Join the event on Facebook! Warm up # 2 1. Max effort Handstand pushups (do regular pushups if you do not have HSPU) x 1 set 2. Max effort Long jump (take 10 minutes to find max) 3. Max effort L sit x 1 4. Max distance handstand walk – takeContinue reading “WOD Tuesday September 25th”

Next Partner WOD this Saturday @ 12:30 pm. Join the event on Facebook! Warm up # 18 1. Back squat: 3,3,3,3,3 2. As Many rounds as possible in 12 minutes of: 12 Box jumps @ 24″ 8 Ground to over head with a single dumbell @ 1/2 body weight (4 each side) 4 Muscle ups

Tomorrow @ 2pm Victor’s 8th B-day Party! Next Partner WOD September 29th @ 12:30 pm. Join the event on Facebook! Warm up: Box jumps x 20 / Pushups x 20 / Pullups x 20 Every 2 minutes for 30 minutes: Clean x 1 Front squat x 5 Jerk x 1 Pullup x 5 (strict prefered) Start theContinue reading “WOD Friday September 21st”

This Saturday @ 2pm Victor’s 8th B-day Party! Next Partner WOD September 29th @ 12:30 pm. Join the event on Facebook! Warmup # 25 1.  As heavy as possible of Russian kettlebell swings 4 x 20 treat this like a strength 1 minute rest between sets 2.  3 minutes of max reps of snatch (Continue reading “WOD Thursday September 20th”

This Saturday @ 2pm Victor’s 8th B-day Party! Next Partner WOD September 29th @ 12:30 pm. Join the event on Facebook! Warm up : 15,10,5 reps of back extensions /sit ups / air squats 1. Deadlift: Find 1 rep max 2. For time: 50 toes to bar : every time you come off the barContinue reading “WOD Wednesday September 19th”

This Saturday @ 2pm Victor’s 8th B-day Party! Next Partner WOD September 29th @ 12:30 pm. Join the event on Facebook! Warm up # 6 1. Two hands anyhow- 1,1,1,1,1 2. Max strict pullups x 3 sets – 3 minutes rest between sets 2. 3 rounds for time of: 200 meter row 65 lb thruterContinue reading “WOD Tuesday September 18th”