Category Archives: CrossFit

Warm up # 2 Hansen Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine). First posted 2 May 2009 Five rounds: 30Continue reading “WOD Thursday August 26th”

Warm up # 8 1. Power clean: 5,5,3,3 2. “Grace” 30 reps for time of 135lb clean and jerk

Warm up # 16 Max reps in 3 minutes of the following 5 movements: 1. Tire flips 2. Pullups 3. Lateral barbell jumps 4. Bottoms up kb press 1 pood 5. 275lb deadlift 1 minute rest between movements. This is probably my all time favorite Louis CK stand up bits. There is pretty graphic language, butContinue reading “WOD Tuesday August 24th”

Warm up # 1 1. Back squat: 5,5,3,3 2. Courtesy of CrossFit Renaissance: For time: 100 lb overhead squat x 100 reps On the first putdown do 10 Powercleans. Add 5 powercleans for each additional putdown.

Warm up of your choice 1. 2 hands anyhow: find 1 rep max  2. As many rounds as possible in 10 minutes of: 20″ box jump 95lb power snatch Start at 1 rep of each, for every subsequent round 1 rep is added to each movement: first round 1 rep each, second round 2 repsContinue reading “WOD Friday August 20th”

warm up #6 1. 5×10 dumbbell bench 2. for time 5 rounds “Mr.Evans” 20 double unders 15 sumo-deadlift high pulls 95lbs 10 wallball shots 20lb 5 handstand pushups 

Warm up # 18 “Coe” Ten rounds for time of: 95 pound Thruster, 10 reps 10 Ring push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq,Continue reading “WOD Wednesday August 18th”

Warm up # 2 1. Dumbell overhead 5,5,3,3,10 2. For time: Run 800 meters 3. 4 rounds For time: 1.5 pood kettlebell snatch x 12 ( 6 each arm) Glute ham sit ups x 12 Burpees x 12

Warm up # 8 1. Back Squat 5,5,3,3,1 2. Five rounds for time of: 135 pound Cluster, 5 reps 10 Chest to bar pull-ups

Warm up of your choice 1. Front squat x 50 (This is one set as heavy as you can go. It should be absolute misery.) 2. For time: Muscle ups x 13 135 lb suitcase deadlift x 13 each side  x 2 rounds