Category Archives: CrossFit

Warm up # 7 1. 100 meter row x 3  Wait 1 minute between attempts. 2. As many rounds as possible in 10 minutes of: 20 inch box jumps x 20 45 lb dumbell snatch x 10 each arm   –  Dumbells are not made of rubber. Don’t drop them. 20 double leg mountain climbers

Rent is Due. Thanks! Warm up # 2 “Raymond” 5 Rounds For Time Of: 11  Clapping Pullups 2  Double Bodyweight Deadlifts 10  Bodyweight Cleans  

It’s the 1st of the month. Rent is due. Thanks! Warm up # 15 1. Dumbell bench: 5,5,5,5,5  5 rounds for time of: 15 pushups 1o Long jumps 6′ / 4′ 5 Wall climbs

Warm up # 3 1. Front squat:5,5,3,3 2.” All Hallows Eve” For time: 10 Clusters @ 165 31 Wallballs 10 Back squat @ 165 31 Wallballs 10 Hang squat cleans @165 31 Wallballs 10 Push press @ 165 31 Wallballs Don’t forget to wear your costume!

Warm up of your choice “Jasons revenge” As many rounds as possible in 15 minutes of: 25 thrusters @ 45lbs 200 meter run 15 Box jumps @ 2o” 100 meter run

Warm up # 18 1. Deadlift: 5,5,5,5,5 2. 3 rounds for time of: 135 lb Sumo deadlift high pull x 20 Pushups 0n bar x 25 Lateral barbell jumps x 30 (double count)  

Warm up # 1 1. Push press: 5,5,5,5,5 2. Within ten minutes complete 50 burpees and continue for the remainder of the 10 minutes with 115 lb hang squat snatches. The goal is to complete as many hang squat snatches as possible. 3. Within 5 minutes complete 50 situps and continue for the remanider of the 5 minutes withContinue reading “WOD Wednesday October 26th”

Warm up # 5 JAG 28 For time: 800 meter run 28 Kettlebell swings @ 2 pood 28 strict pullups (no kipping)  28 Kettlebell Clean and jerks @ 2 pood 28 strict pullups (no kipping)  800 meter run   On September 29th, 2010, Senior Airman Mark Forester, beloved son, brother and friend was killed inContinue reading “WOD Tuesday October 25th”

Warm up # 22 1. Overhead squat: 3,2,1,3,2,1 2. For time:  155 lb overhead squat x 20 Handstand pushup x 20 155 lb Front squat x 20 Ring dips x 20 155 lb back squat x 20  

Warm up of your choice 1. 400 meter run x 3  – Rest 3 minutes between efforts 2. For time -20,15,10,5 reps of: Toes to bar 30″ box jumps