Category Archives: CrossFit

Warm up # 2 100 front squats @ 1oo lbs On the first putdown do 10 Powercleans. Add 5 powercleans for each additional putdown.  

Warm up # 25 1.  One arm dumbell overhead: 5,4,3,2,1 2. Windmills:  5,5,5,5,5 3. Wallballs x 100  

On September 10th & 11th, the 10th anniversary of 9/11, Chris Pace, a Captain and C-17 pilot in the Air Force who truly loves the military, will be completing a physical and mental feat. He is calling this the “Journey of Freedom.” 100% of donations will go to support the Disposable Heroes Project. Chris isContinue reading “WOD Tuesday August 9th”

Warm up # 8 1. Overhead squat: 3,3,3,3,3 2. Mary, Mary, Quite contrary: 8 rounds for time of: 8 Push jerk @ 135 8 Chest to bar Pullups End the eigth round with 80 situps

Warm up of your choice 1. Dips x 3 sets of max reps. Rest 3 min between sets. 2. 3 rounds for time of: Snatch x 5 Burpees x 10    

Warm up # 23 1.  Turkish get up: 1,1,1,1,1 2. For time 30,20,10: 2 pood Swings 2 pood Clean 2 pood Overhead squat (split up reps evenly between hands)

Rent is due Thanks. Warm up # 16 Total this: Weighted pullup Bench press Clean The goal is to find your 1 rep max for each movement and add them up for your total.

Rent is Due. Thanks. Warm up # 24 As many rounds as possible in 10 minutes of: 135 lb power clean x 5 135 lb Back squat x 10 Lateral barbell jumps x 15 As many rounds as possible in 10 minutes of: 5 Ring dips 10 Burpees 150 meter run There is no rest betweenContinue reading “WOD Tuesday July 2nd”

Today is the 1st Rent is Due. Thanks! Warm up # 5 1. Front Squat: 5,5,5,5,5 2. Max reps for these 6 movements 1 minute of strict pullups 1 minute of kipping pullups 1 minute of 45 lb weighted pushups 1 minute of pushups 1 minute of air squat to 20″ box jump 1 minute ofContinue reading “WOD Monday August 1st”

Warm up of your choice 1. 10 minutes of something you suck at. For time: 115 lb thruster x 40 Run 400 meters