Category Archives: CrossFit

Warm up: 10 push ups / 10 sit ups / 5 empty bar hang cleans / 5 empty bar front squats 1 . Every 1:00 for 6 Sets: 1 Hang Clean + Thruster Every 1:30 for 6 Sets: 1 Hang Clean + Front Squat *Increase Weight for all 12 sets 2 . As Many RoundsContinue reading “WOD Tuesday August 20th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Air Squats / 10 Double Legged Mountain Climbers 1 . 3 Sets of 3 Reps: Anderson Squat 4 Sets of 4 Reps: Back Squat 2 . For Time: 800 Meter Run 800 Meter Row

Warm up: 10 Inch Worms / 30 second plank / 10 Push ups / 30 second plank 1 . 4, 4, 3, 3, 2, 2, 1, 1 Bench Press 2 . For Time: 10 -1 Pull ups 1- 10 Devil Press

NEW GYMNASTICS CLASS WITH COACH TAYLOR! TODAY @ 6:00 A.M. & 5:30 P.M. Warm up: 200 Meter Run / 10 Empty Bar Thrusters 1 . Every 2 Minutes for 6 Rounds: 30 seconds of double unders 6, 5, 4, 3, 2, 1 Thruster (Increase weight each round) 2 . For Time: 60 Sit ups 50Continue reading “WOD Thursday August 15th”

Warm up: 20 Jumping Jacks / 10 Ring Rows / 10 Good Mornings / 10 Sit ups Every Minute on the Minute for 24 Minutes: 1st Minute: Rope Climb 2nd Minute: 3 Deadlifts 3rd Minute: Burpee Box Jump Over 4th Minute: Calorie Bike

Warm up: 10 push ups / 10 sit ups / 5 empty bar hang cleans / 5 empty bar front squats 1 . Every 1:00 for 6 Sets: 1 Hang Clean + Front Squat Every 1:30 for 6 Sets: 1 Hang Clean *Increase Weight for all 12 sets 2 . 4 Rounds for Time: 10Continue reading “WOD Tuesday August 13th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Air Squats / 10 Double Legged Mountain Climbers 1 . 3 Sets of 3 Reps: Anderson Squat 3 Sets of 5 Reps: Back Squat 2 . As Many Rounds as Possible in 12 Minutes: 3 Hang Power Clean 6Continue reading “WOD Monday August 12th”

Warm up: 10 Inch Worms / 30 second plank / 10 Push ups / 30 second plank 1 . 5, 4, 4, 3, 3, 2, 2, 1 Bench Press 2 . As Many Rounds as Possible in 15 Minutes: 12 / 9 Calorie Bike 6 Toes to Bar 3 Hang Clean + 2 Shoulder toContinue reading “WOD Friday August 9th”

NEW GYMNASTICS CLASS WITH COACH TAYLOR! TODAY @ 6:00 A.M. & 5:30 P.M. Warm up: 50 Ft Bear Crawl / 50 Ft Crab Walk / 10 Ring Pull ups 1 . Every 2 Minutes for 6 Rounds: 100 Meter Run 15 American Kettlebell Swings 2 . For Time: 10, 20, 30 Box Jump Overs 15,Continue reading “WOD Thursday August 8th”

Warm up: 1 Minute on Bike / 20 Mountain Climbers / 10 Banded Good Mornings / 10 Jumping Lunges 15 Rounds for Time: 2 Clean and Jerks 10 Glute Ham Sit ups or Regular Sit ups 4 Deadlifts 20 Double Unders