Category Archives: CrossFit

Warm up # 10 As many reps as possible in 5 minutes of: Tire flips (choose your own  tire) As many reps as possible in 5 minutes of: Double unders As many reps as possible in 5 minutes of: Rope climb As many reps as possible in 5 minutes of: 20″ box jumps No rest between movements.    Continue reading “WOD Thursday July 14th”

Warm up # 19 1. Deadlift: 3,3,3,3,3 2. 4 rounds for time of: 15 Glute ham sit ups 10 Handstand pushups 5 Burpee Long jumps 7’/5′

Warm up # 22 1. Snatch: 1,1,1,1,1 2. 2 rounds for time of: 20 Wall balls 20 Hang squat snatch @ 75 lbs

Warm up # 1 1. Back squat: 5,5,5,5,5 2. 5 rounds each for time of: 3 muscle ups 6 kettlebell snatches @ 2 pood per hand 9 Ring pullups 12 Swings @ 2 pood Rest 2 minutes between each round.

Warm up of your choice 1. Weighted pullup: 1,1,1,1,1 2. As many rounds as possible in 8 minutes of: 75 lb Thrusters x 10 185 lb Deadlift x 10 

Warm up # 11 1. Bench press: 3,3,3,3,3 2. Three rounds for time of: 135 pound Front squat, 12 reps 12 Burpee pull-ups I LOVE THESE GUYS!!!  

Warm up # 23 1. 1 arm barbell overhead squat: find 1 rep max for each side 2. 5 rounds for time of: 205 lb Power clean & jerk x 5 Ring handstand pushups x 5     Yo check this out: http://www.dynamic-eleiko.com/sportivny/library/farticles015.html I love these guys!  

Rent is due. Thanks. Warm up # 9 1. Push press: 5,5,5,5,5 2. 3 rounds for time of: 1 pood kettlebell swing x 40 400 meter run 40 dumbell snatches ( 20 each side) @ 45 lbs

 Rent is Due. Thanks. Yo. The gym will only be open from 10-1 today. Warm up # 25 “Jeremy” For time: 95lb Squat snatch x 10 95lb overhead walking lunge x 50 feet 95 lb front squat x 20 95lb overhead walking lunge x 50 feet 95lb overhead squat x 30 95lb overhead walking lungeContinue reading “WOD Monday July 4th”

Today is the 1st. Rent is Due. Thanks. Yo. The gym will only be open from 10-1 on Monday July 4th. Warm up of your choice “Taylor” 2 rounds for time of: 1 Deadlift @ 365 lbs 11 Muscle ups 11 Pistols each leg 1 Deadlift @ 365 lbs  7 Rope climbs (no feet) 85 lateralContinue reading “WOD Friday July 1st”