Category Archives: CrossFit

Warm up # 7 Nate In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings As many rounds as possibleContinue reading “WOD Tuesday May 31st”

Warm up # 2 AdamBrown Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents. First posted 10Continue reading

Warm up of your choice 1. 10 minutes of something you suck at 2. 3 rounds for time of: 155 lb power clean x 10 Glute ham sit ups x 20 Double unders x 40

Warm up # 16 1. Dumbell Bench Press: 5,5,5,5,5 2. For Time: Burpee Pullups x 20 Box jumps x 4 Burpee Pullups x 16 Box jumps x 8 Burpee Pullups x 12 Box Jumps x 12 Burpee Pullups x 8 Box Jumps x 16 Burpee Pullups x 4 Box Jumps x 20

Warm up # 5 1. Deadlift: 3,3,3,3,3 2. As many rounds as possible in 10 minutes of: 95 lb sumo deadlift high pull x 10 100 meter run

Warm up # 13 1.  Hang power snatch: 2,2,2,2,2 2. 5 rounds for time of: 1 Ring handstand pushup 2 Wall climbs 3 Handstand pushups 40 Feet of handstand walk

Warm up # 15 Workout 4 From the CrossFit Games Regionals For time: 100 Pull-ups 100 Kettlebell swings (53lb / 35lb) 100 Double-unders 100 Overhead squats (95lb / 65lb)

Come to the gym @ 2 pm this Saturday for our second Relay for Life fundraiser workout!! Warm up of your choice 21-15-9 reps for time of: Deadlift (315lb / 205lb) Box jump (30”/24”)  or 21-15-9 reps for time of: 2 pood swings  115 lb thrusters

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