Category Archives: CrossFit

Warm up # 8 1. Weighted dip 5,5,5,5,5 2. Five rounds each for time of: 5 Handstand pushups 10 Burpees 15  pullups 20 Box jumps @ 20″ Rest 2 minutes between each round.

Warm up # 10 “Blame it on Genti” For time: 31 Front squats @ 95 lbs 31 Push press @ 95 lbs 31 Bench press @ 95 lbs 31 Clean and jerks @ 95 lbs 31 Power snatches @ 95 lbs 31 Deadlifts @ 95 lbs 31 Clusters @ 95 lbs

Yo, If you guys are intersested in the Strongman contest on the 25th of June, or if you know anyone who would be interested, click the link above or to the left to register. The sooner we get people registered the sooner I can give further details on the logistics of the event. Thanks! WarmContinue reading “WOD Tuesday May 17th”

Warm up # 9 1. Front Squat x 20 2. Complete as many rounds as possible in five minutes of: 275 pound Deadlift, 3 reps 115 pound Push press, 7 reps

Warm up of your choice “Lucky 13” 3 rounds for time of: 13 push ups 13 situps 13 box jumps @ 20″ 13 kb swings @ 1.5 pood 13 45lb push press 13 walking lunges (each leg) 13 mountain climbers 13 knees to elbows 13 pullups 13 parallel bar dips 13 air squats 13 back extensionsContinue reading “WOD Friday May 13th”

Warm up # 1 10 rounds for time of: 2 muscle ups 200 meter run 4 sandbag ground to shoulder 80/40 lb

Warm up # 17 1. Deadlift x 20 2. Sean’s Special As Many Rounds as possible in 15 minutes of: 3 Wall climbs 6 Power cleans @ 135lbs 9 Box jumps @ 30″ 12 Pullups

Warm up # 25 1. Bench Press: 5,5,5,5,5 2. For time: 50,40,30,20,10 Double unders Pushups

Warm up # 18 1. Back Squat: 5,5,5,5,5 2. For time: Run 1 mile 100 Thrusters @ 45lbs Don’t drop empty barbells!!!!!!!

Attention!!! We will be having the first of 3 Relay For Life fundraiser workouts on Saturday the 7th @ 2 pm. It will cost 5 bucks to participate. Come and get sweaty for a good cause.  Warm up 0f your choice 1. Strict pullups: max reps x 3 sets. Rest 3 minutes between efforts. No Kipping!!!! 2. For time: 135Continue reading “WOD Friday May 6th”