Category Archives: CrossFit

Warm up # 19 Nutts Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay inContinue reading “WOD Thursday August 12th”

Warm up # 6 1. As many rounds as possible in 10 minutes of: 10 sit ups 15 1.5 pood kettlebell swings 20 box jumps 20″ 2. As many rounds as possible in 10 minutes of: 10 1 pood single arm thrusters ( yes it is 5 per arm) 15 toes to bar 20 mountain climbers 

Warm up: 20 double unders /5 burpees x 2 rounds 1. Turkish get ups- go heavy 2. For time: 40 pullups 40 strict press 95lbs 40 dips 40 1 pood renegade rows  

Warm up # 23 For time: 10,8,6,4,2 225 lb Back Squat Handstand pushup 315 lb deadlift Double count lateral barbell jumps

Warm up of your choice 1. Hang power clean: 5,5,3,3,1 2. “Our warm ups are our workout” For time: 5 warm ups chosen at random from the warm up list. Any method can be used to choose the warm ups as long as it is random, i.e.: darts, dice, hopper, playing cards, etc. 

Warm up # 25 For time: 100 double unders For every miss that you have, you must deadlift your bodyweight x 3 reps.

Warm up # 1 1. Push press: 5,5,3,3,10 2. For time: Row 1000 meters Strict pullups x 25 Sandbag to shoulder x 20 Strict pullups x 15 Sandbag to shoulder x 10 Strict pullups x 5

Beginning of the month, rent is due. Thanks. Warm up # 21 “Jeremy” For time: 95lb Squat snatch x 10 95lb overhead walking lunge x 50 feet 95 lb front squat x 20 95lb overhead walking lunge x 50 feet 95lb overhead squat x 30 95lb overhead walking lunge x 50 feet 95lb clean andContinue reading “WOD Tuesday August 3rd”

It’s the beginning of the month, rent is due. Thanks. Warm up # 12 Ryan Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert. First posted 8 October 2008Continue reading “WOD Monday August 2nd”

Warm up of your choice For time: Power clean 225 x 5 Dumbell power snatch 80 lb x 5 each arm Power clean 205 x 5 Dumbell power snatch 70 lb x 5 each arm Power clean 185 x 5 Dumbell power snatch 60 lb x 5 each arm Power clean 165 x 5 DumbellContinue reading “WOD Friday July 30th”