Category Archives: CrossFit

Warm up: 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 10 Walking Lunges 1 . 5 Sets of 4 Reps: Sumo Deadlift (Increase weight as you go) *1 Minute on Bike Between sets 2 . For Time: 30 Box Step Overs 40 Ring Push ups 30 Box Jump Overs 40 Ring Push upsContinue reading “WOD Friday November 8th”

Warm up: 20 Mountain Climbers / 5 Reverse Burpees / 10 Empty Bar Strict Press 1 . 5 Sets of 4 Reps: Push Press (increase weight each set) *100 Meter Row after each set 2 . For Time: 1000 Meter Row 100 Air Squats

Warm up: 1 Minute on Bike / 10 Ring Rows / Empty Bar Clean Work Every Minute on the Minute for 32 Minutes: First 8 Minutes: 1st Minute: 1 Power Clean 2nd Minute: Right # of Strict Pull up 2nd 8 Minutes: 1st Minute: 1 Power Clean 2nd Minute: Right # of Chest to BarContinue reading “WOD Wednesday November 6th”

Warm up: 50 Ft Bear Crawl / 10 Push ups / 10 Bench Sit ups / 10 Bench Push ups 1 . Find a Max: Bench Press 2 . As Many Rounds as Possible in 14 Minutes: 20 Burpees 40 Double Unders 60 Sit ups

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats 1 . For 5 Sets: 5 Front Squats (Increase Weight as you go) 2 . 4 Rounds for Time: 400 Meter Run 20 Wall balls 10 Hang Power Snatch

Warm up: 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 10 Walking Lunges 1 . 5 Sets of 5 Reps: Sumo Deadlift (Increase weight as you go) *1 Minute on Bike Between sets 2 . As Many Rounds as Possible in 12 Minutes: 3 Hang Power Cleans 6 Handstand Push ups 12 BoxContinue reading “WOD Friday November 1st”

Happy Halloween!!Yes you can wear a costume!The Gym Will Close at 6:30 Tonight!Last CrossFit Class Will Be At 4:30 PM And Gymnastics Will Be At 5:30 PM Warm up: 10 Back Extensions / 20 Mountain Climbers / 10 Empty Bar Strict Press 1 . 5 Sets of 5 Reps: Push Press (increase weight each set)Continue reading “WOD Thursday October 31st”

Warm up: 1 Minute on Bike / 10 Push ups / 20 Jumping Jacks / 10 Ring Rows 15 Rounds for Time: 1 Rope Climb 5 Burpees 10 Rounds for Time: 2 Snatches 10 sit ups 5 Rounds for Time: 3 Wall Walks 20 Lateral Barbell Jumps

Warm up: 50 Ft Bear Crawl / 10 Back Extensions / 10 Sit ups / 10 Bench Push ups 1 . 5 sets of 2 Reps: Bench Press (Increase weight as you go) *Run 200 Meters after each set 2 . Every 2:00 for 10 Rounds: 5 Burpee Pull ups 10 Thrusters

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Empty Bar Back Squats / 10 Empty Bar Clean and Jerks 1 . Every 3:00 Minutes for 4 Rounds: (This requires two bars, share if possible) 5 Back Squats (Use the same weight the whole time) 1 Power Clean and Jerk (Increase weightContinue reading “WOD Monday October 28th”