Category Archives: CrossFit

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 10 McGhee Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of FortContinue reading “WOD Thursday April 21st”

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 15 1. Bench press 5,5,3,3,10 2. For time: 20,15,10,5 Figure 8’s  : 1 pood  Burpee pullups

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 9 1. Windmill 5,5,5,5,5 2. 2 hands anyhow: find 1 rep max 3. 400m rack walk for time Insructions: Clean kbs and hold in rack position. Cover 400 m. 70/35

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 2 1. Back squat 5,5,3,3,10 2. For time: 30 pullups CTB 30 2 pood swings 30 24″ box jumps 30 double unders 30 glute ham sit ups 30 lateral barrier jumps

Warm up of your choice 1. Thruster 1,1,1,1 2. For time:  10,8,6,4,2 275lb Deadlift 1 leg 20″ box jumps (reps are 10,8,6,4,2 per leg)

Warm up # 25 1. Snatch 2,2,2 2. “The Silverback”   3 Rounds for time of: 135lb snatch (full or power) x 5 135lb clean and jerk x 5 135lb thruster x 5

Warm up # 11 Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 5 rounds for time with a 3 minute break between each round

Warm up # 12 “Elizabeth” 21,15,9 135lb squat clean Ring Dips

Warm up # 6 1. Snatch Balance find 1 rep max 2. “Nancy” 5 rounds for time of: 400m run 95 lb overhead squat x 15

Warm up  of your choice Power clean 115 x 15 Wallball 20/14 x 15  Ring pushup x 15 x 5 rounds