Category Archives: CrossFit

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 9 40 yard Sled pull  125/70 40 kb swings 35/25 40 yard sled pull backwards 30 kb swings 40 yard sled pull 20 kb swings 40 yard sled pull backwards 10 kb swings 40Continue reading “WOD Thursday May 6th”

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 5 “Cico de sucko” 5 rounds of: 5 Handstand pushups 5 Double tire Box jumps (39″) 5 Burpees 5 Long jumps 5′ Female/7′ Male 5 Plyo pushups: inside/outside, double count

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 14 Havoc! 25,20,15,10,5 of: Pullups 1.5 Bodyweight deadlift Body weight back squat

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Rent is due. Thanks. Warm up # 2 1. Push press 5,5,3,3,1,1 2. “Helen” 3 rounds for time of 400 m run 21 kb swings 1.5 pood 12 pullups I frikin’ love this stuff

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up of your choice FIGHT GONE BAD! In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The stationsContinue reading “WOD Friday April 30th”

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 1 For time: Run 200 m 10 ground to shoulder 80lb/40lb sandbag x 10 rounds

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 8 1.Deadlift 5,5,3,3,1,1 2. For time: Row 1000 m 1.5 pood swing x 100 sit ups x 100

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 20 For time: Pullups x 20 95lb Sumo deadlift high pull x 20 Wall ball x 20 x 5 rounds

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up: Jump rope x 1 min Windmill x 10 each side x 2 1. Front Squat 5,5,3,3,1,1 2. For time:    115lb front squat x 20    run 200 m   115lb Push press x 15Continue reading “WOD Monday April 26th”

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up of your choice 1. Hang power clean 3,3,3 2. For time:      6,5,4,3,2,1      155 lb power clean      155lb front squat       Ring Handstand pushups      Burpees