Category Archives: CrossFit

Today is the 1st. Rent is Due. Thanks! Don’t forget!! This Saturday is The WOD for the heart. http://www.facebook.com/events/307630452598106/ Come by and show your support for a great cause. http://www.bigheartfoundation.org/home/ Warm up # 7 1. Deadlift x max weight x 30 reps x 1 set. All reps must be touch and go, no resting on the floor. 2. AsContinue reading “WOD Thursday December 1st”

Don’t forget!! This Saturday is The WOD for the heart. http://www.facebook.com/events/307630452598106/ Come by and show your support for a great cause. http://www.bigheartfoundation.org/home/ Warm up # 8 Tire flips x max reps in 2 minutes 45 lb Weighted pullups x max reps in 2 minutes 135 lb from ground to overhead x max reps in 2 minutes. PickContinue reading “WOD Wednesday November 30th”

Don’t forget!! This Saturday is The WOD for the heart. http://www.facebook.com/events/307630452598106/ Come by and show your support for a great cause. http://www.bigheartfoundation.org/home/ Warm up #16 1. Strict Press: 5,5,5,5,5 2. For time: 9,6,3 reps of: Muscle ups 40″ Box jumps Do 18 2 pood kettlebell swings after the first round, 12 after the 2nd, and 6Continue reading “WOD Tuesday November 29th”

Don’t forget!! This Saturday is The WOD for the heart. http://www.facebook.com/events/307630452598106/ Come by and show your support for a great cause. http://www.bigheartfoundation.org/home/ Warm up # 9 1. Back squat: 5,5,5,5,5 2. For time: 10,9,8,7,6,5,4,3,2,1 reps of: 45 lb weighted pushup (chest to the ground, full extension at the top) 115 lb sumo deadlift high pull  Continue reading “WOD Monday November 28th”

Warm up of your choice 1. Two hands anyhow: 1,1,1,1,1,1 2. 3 rounds for time of: 50 double unders 10 Hang power cleans @ 155lbs

The Gym will be opened from 10 am to 1 pm only today. Warm up #  24 “Gobble Gobble” For time: 32 kilo kb snatch x 20 (10 each side) 315lb deadlift x 30 135lb from shoulder to overhead x 40 32 kilo kb thruter x 50 (25 right, 25 left)  

ANOUNCEMENT!! The gym will be open from 10 am till 1 pm only on Thursday November 24th. Warm up # 8 1. Bench Press: 3,3,3,3,3 2. For time: 25,20,15,10,5 reps of: Pullups Jumping lunges (Double count)

Warm up # 21 1. 3/4 bodyweight overhead squat x max reps within 3 sets. Rest 3 minutes between efforts. 2. For time: 20 Burpees 20 Thrusters @ 3/4 bodyweight 20 Burpees

Warm up # 25 Courtesy of  my best friend Bill Shiffler. Owner of CrossFit Rennasaince- “DeNofa” 100- 60kg/40kg Power Cleans *Begin the workout with 10 24kg/16kg swings *Every minute on the minute, do 10 24kg/16kg swings

Warm up of your choice For time: 75 Handstand pushups Everytime you come off the wall do 10 toes to bar as a penalty