Category Archives: CrossFit

Warm up # 1 1. Overhead squat: bodyweight or a percentage of it x max reps in 1 set. 2. 3 rounds for time of: 15 Burpees 10 Hang power cleans @ 135 lbs 5 Hang squat cleans @ 135 lbs  

Warm up # 16 7 rounds for time of 7 handstand pushups 14 pullups or One clean on the minute every minute for ten minutes. Increase load every minute until failure or completion.  

Warm up # 6 1. Jerk 1-1-1-1-1 2. 4 rounds for times 10 deadlifts @ 275 50 double unders

warm up # 2 1. front squat 2-2-2-2-2 2. Amrap in 20 minutes of 1 clean and jerk @ 205 400 meter run

Also on September 17 we are carpooling up to Crossfit 405 for fight gone bad. All participants should donate to the cause! Fight Gone Bad 6 On September 17th, thousands of CrossFitters will be enduring 17 minutes of pure grit and dedication in honor of those who have sacrificed their whole lives to service. The event begins atContinue reading “W.O.D Friday September 16”

warm up # 10 2 minutes on each movement rest 1 minute between each movement air squats pushups double unders pullups box jumps @ 20 inches ring dips situps jumping alternating lunges burpees row for calories score is total number of reps for all movements. Also on September 17 we are carpooling up to Crossfit 405 forContinue reading “W.O.D Thursday September 15”

Warm up # 7 1.On the minute every minute for ten minutes perform 2 back squats @ 85% of one rep max. 2.150 lb sled pull x 40 yards, sprint 40 yards x 4 max efforts – rest as needed between efforts Meet us tomorrow at mikes for the CrossFit games on Espn2 @ 8. Also on September 17 weContinue reading “W.O.D Wednesday September 14”

Warm up # 2 1. Push press 5-5-5-5-5 2. For time: Bench press 100 reps @ 135 every 2 minutes interval perform 12 kettlebell swings @ 2 pood / 1.5 pood

Warm up #  25 “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. or smurph for time: 800 m run 50 pullupsContinue reading “W.O.D Monday September 12”

We have Journey of Freedon shirts at the gym for sale. $20.00 per shirt, all procedes go to the Disposable Heros Project. http://www.facebook.com/JourneyOfFreedom http://www.altus.af.mil/news/story.asp?id=123268981 http://www.kfor.com/videobeta/?watchId=ff284710-cd7c-4063-b812-cf3f2ce7675b Warm up of your choice “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps I dare you to not tear up.