Category Archives: CrossFit

NEW GYMNASTICS CLASS WITH COACH TAYLOR! THURSDAYS @ 6:00 A.M. & 5:30 P.M. STARTS AUGUST 1ST! $80 A MONTH! Warm up: 50 Ft Bear Crawl / 50 Ft Crab Walk / 10 Ring Pull ups 1 . 6 Rounds not for Time: 10 Bench Dips 5 Strict or Weighted Pull ups 2 . For Time:Continue reading “WOD Thursday July 25th”

NEW GYMNASTICS CLASS WITH COACH TAYLOR! THURSDAYS @ 6:00 A.M. & 5:30 P.M. STARTS AUGUST 1ST! $80 A MONTH! Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Air Squats As Many Rounds as Possible in 30 Minutes: 1 Rope Climb 2 Back Squats 4 Burpee Bangers 8Continue reading “WOD Wednesday July 24th”

NEW GYMNASTICS CLASS WITH COACH TAYLOR! THURSDAYS @ 6:00 A.M. & 5:30 P.M. STARTS AUGUST 1ST! $80 A MONTH! Warm up: 10 Walking Lunges / 10 Broad Jumps / 10 Empty bar Jerks 1 . 3, 3, 2, 2, 2, 1, 1, 1 (Increase weight as you go) (Last Week) Jerks 2 . One MaxContinue reading “WOD Tuesday July 23rd”

Warm up: 3 Rounds: 10 Air Squats / 8 Calorie Bike / 6 Sit ups 1 . Every 1:30 for 10 sets: 1st 1:30: 3 Front Squats 2nd 1:30: Right # of Ring Push ups 2 . 3 Rounds for Time: 10 Hang Power Cleans 15 Box Jump Overs

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Banded Good Mornings / 10 Inch Worms 1 . 4, 3, 3, 2, 2, 2, 1 (Increase weight as you go) Deadlift 2 . For Time: 2, 4, 6, 8, 10, 8, 6, 4, 2 Pull ups Thruster

Warm up: 2 Rounds: 50Ft Bear Crawl / 15 Mountain Climbers 1 . 6 Rounds not for Time: 5 Ball Over Shoulder 10 Glute Ham Sit ups (holding plate at chest to press overhead at top of sit up) 2 . As Many Rounds as Possible in 12 Minutes: 3 Burpees over the bar 6Continue reading “WOD Thursday June 18th”

Warm up: 100 Meter Run / 10 Push ups / 10 Glute Ham Raise / 10 Empty Bar Power Cleans Every Minute on the Minute for 30 Minutes: 1st Minute: Handstand Push ups 2nd Minute: Full Clean 3rd Minute: Calorie Bike

Warm up: 10 Walking Lunges / 10 Broad Jumps / 10 Empty bar Jerks 1 . 4, 3, 3, 2, 2, 2, 1 (Increase weight as you go) Jerks 2 . One Max Set of Push Press * Use 50%-60% of your last set of 1 on the Jerks 3 . Every 3 Minutes forContinue reading “WOD Tuesday July 16th”

Warm up: 3 Rounds: 10 Air Squats / 8 Calorie Bike / 6 Sit ups 1 . Every 1:30 for 10 sets: 1st 1:30: 4 Front Squats 2nd 1:30: Right # of Ring Pull ups 2 . For Time: 600 Meter Run 60 Air Squats 60 Sit ups 300 Meter Run 30 Wallballs 30 ToesContinue reading “WOD Monday July 15th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Banded Good Mornings / 10 Inch Worms 1 . 4, 4, 3, 3, 2, 2, 2 (Increase weight as you go) Deadlift 2 . For Time: 20, 15, 10, 5 Strict pull ups Box Step Overs Holding Dumbbells