Category Archives: CrossFit

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”

Warm up # 8 1. Deadlift 5,5,3,3,10 2. As many rounds as possible in 15 minutes of: Run 200 meters 20 2 pood goblet squats

Warm up # 18 “Lynne” 5 rounds for max reps of: Bodyweight Bench press Pullups There is no time limit between sets on this workout.

Warm up # 20 1. Overhead squat: 5,5,3,3,15 2. Jumping pullups x 50     Double unders x 25     x 3 rounds

Warm up # 2 “Matthew” 10 rounds for time of: 115lb Burpee cluster x 5 115lb Sumo deadlift highpull x 5  Army Sgt. Matthew W. Weikert Died July 17, 2010 serving during Operation Enduring Freedom 29, of Jacksonville, Ill.; assigned to 1st Battalion, 187th Infantry Regiment, 3rd Brigade Combat Team, 101st Airborne Division (Air Assault),Continue reading “WOD Monday July 27th”