Category Archives: CrossFit

Warm up # 22 1. Snatch: 1,1,1,1,1 2.  For time: 100 lb dumbell power snatch x 1 90 lb dumbell power snatch x 2 80 lb dumbell power snatch x 3 70 lb dumbell power snatch x 4 60 lb dumbell power snatch x 5 50 lb dumbell power snatch x 6 40 lb dumbell power snatch x 7 30 lbContinue reading “WOD Thursday November 17th”

Warm up # 18 1. Push press: 3,3,3,3,3 2. For time: Wallballs x 100 Bearcrawl x 400 feet

Warm up # 19 1. Srtict pullup ladder: Do 1 pullup on the first minute 2 on the second 3 on the 3rd and so on until you can no longer continue 2. 3 rounds for time of: 30 double unders 30 lateral barrier jumps (double count) 30 box jumps @ 20″ 30 hand plantedContinue reading “WOD Tuesday November 15th”

On December 3rd we will be having a WOD for the Heart. It is a Fundraiser workout for Vanessa’s Big Heart Foundation. http://www.bigheartfoundation.org Check the gym for details. Warm up # 1 1. Front squat: 5,5,5,5,5 2. Grace: 135 lb from ground to shoulder to overhead x 30 reps for time Full lockout of knees, hips, andContinue reading “WOD Monday November”

Warm up of your choice  JT In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 First posted 6 July 2005 Handstand push-ups Ring dips Push-ups 21-15-9 reps, for time

Warm up # 13 “Leeloo” As many rounds as possible in 20 minutes of: Deadlift 275 x 5 Overhead squat 115 x 5 Burpees x 5

Warm up # 1. Weighted dips: 5,5,5,5,5 2. For time: Row 1000 meters 30 Handstand pushups Run 1000 meters

Warm up # 16 1. Push Jerk: 2,2,2,2,2 2. 5 rounds each for time of: 205 lb power clean x 5 Pullups x 20 Rest 2 minutes between rounds If you don’t have weightlifting shoes, now is the time to buy a pair: http://www.vsathletics.com/product.php?xProd=2322

Warm up # 23  1. Back squat: 3,3,3,3,3 2. Seven rounds of: 35 Double-unders 1 Snatch Make one snatch attempt per round.

Warmup of your choice 1. Press 3-3-3-3-3 2. For time: 25 GHD sit-ups 1 Muscle-up 20 GHD sit-ups 2 Muscle-ups 15 GHD sit-ups 3 Muscle-ups 10 GHD sit-ups 4 Muscle-ups 5 GHD sit-ups 5 Muscle-ups