Category Archives: CrossFit

Warm up # 5 “Cinco de sucko” 5 rounds of: 5 Handstand pushups 5 Double tire Box jumps (39″) 5 Burpees 5 Long jumps 5′ Female/7′ Male 5 Plyo pushups: inside/outside, double count

Rent is Due. Thanks! Warm up # 9 1. Jerk from rack: find 1 rep max 2. As many rounds as possible in 8 minutes of: 2 Pood swings x 8 115lb Burpee cluster x 8

Rent is Due. Thanks! Warm up # 11 1. Weighted Pullup: 3,3,3,3,3 or 1. Weighted muscle up: 1,1,1,1,1 2. In honor of “Jeremy” Three rounds, 21-15- and 9 reps, for time of: 95 pound Overhead squats Burpees Worlds highest clapping pushup. Courtesy of Scotty Ray.

Beginning of the Month: Rent is Due. Thanks! Warm up # 8 2. 8 rounds for time of: 4 Front squats @ 185 4 Ring Handstand pushups 8 Deadlifts @ 185 8 Pullups The Disposable Hero Project Crew.

The Gym will be closed this Saturday!!! CrossFit Native will host the Disposable Heroes Project WOD in Warr Acres OK $20 minimum donation – All proceeds go directly to Wounded Veterans 5 versions of the workout – Elite – Big Dogs – Dogs – Puppies & New Born Come out and join us at theContinue reading “WOD Friday April 29th”

The Gym will be closed this Saturday!!! CrossFit Native will host the Disposable Heroes Project WOD in Warr Acres OK $20 minimum donation – All proceeds go directly to Wounded Veterans 5 versions of the workout – Elite – Big Dogs – Dogs – Puppies & New Born Come out and join us at theContinue reading “WOD Thursday April 28th”

The Gym will be closed this Saturday!!! CrossFit Native will host the Disposable Heroes Project WOD in Warr Acres OK $20 minimum donation – All proceeds go directly to Wounded Veterans 5 versions of the workout – Elite – Big Dogs – Dogs – Puppies & New Born Come out and join us at theContinue reading “WOD Wednesday April 27th”

The Gym will be closed this Saturday!!! CrossFit Native will host the Disposable Heroes Project WOD in Warr Acres OK $20 minimum donation – All proceeds go directly to Wounded Veterans 5 versions of the workout – Elite – Big Dogs – Dogs – Puppies & New Born Come out and join us at theContinue reading “WOD Tuesday April 26th”

The Gym will be closed this Saturday!!! CrossFit Native will host the Disposable Heroes Project WOD in Warr Acres OK $20 minimum donation – All proceeds go directly to Wounded Veterans 5 versions of the workout – Elite – Big Dogs – Dogs – Puppies & New Born Come out and join us at theContinue reading “WOD Monday April 25th”

Warm up of your choice 1. Deadlift: 5,5,5,5,5 2. “Friane”  21,15,9 225 Deadlift Pullups