Category Archives: CrossFit

Warm up: 20 Jumping Jacks / 10 Air Squats / 10 Ring Rows For Time: 100 Double Unders 50 Calorie Row 80 Wallballs 40 Calorie Row 60 Double Unders 30 Calorie Row 40 Wallballs 20 Calorie Row 20 Double Unders 10 Calorie Row

Warm up: 10 Banded Good Mornings / 5 Tuck Jumps / 10 Toes to Rings 1 . Every 3 Minutes for 5 Sets: 10, 8, 6, 4, 2 Power Clean (Increase weight each Set) Remainder of each 3 Minutes: Calories on a Machine *So Round one is 10 Power Cleans then remainder of time CaloriesContinue reading “WOD Tuesday August 27th”

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 5 Sets of 3 Reps: Back Squat 2 . As Many Rounds as Possible in 8 Minutes: 5 Push ups 10 MountainContinue reading “WOD Monday August 26th”

Warm up: 10 Inch Worms / 30 second plank / 10 Push ups / 30 second plank 1 . 3, 3, 2, 2, 2, 1, 1, 1, 1 (Last week of Bench) Bench Press 2 . 4 Rounds for Time: 10 Deadlifts 8 Toes to Bar 6 Dumbbell Shoulder to Overhead 4 Bar Facing BurpeesContinue reading “WOD Friday August 23rd”

NEW GYMNASTICS CLASS WITH COACH TAYLOR! TODAY @ 6:00 A.M. & 5:30 P.M. Warm up: 20 Jumping Jacks / 10 Glute Ham Raise / 10 Glute Ham Sit ups / 5 Empty Bar Clean and Jerks 1 . Every 2 Minutes for 6 Rounds: 30 seconds of double unders 3, 2, 1, 3, 2, 1Continue reading “WOD Thursday August 22nd”

Warm up: 1 Minute on Bike / Empty Bar snatch warm up As Many Rounds as Possible in 26 Minutes: 1 Snatch 2 Muscle Ups 4 Handstand Push ups 8 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 + 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”