Category Archives: CrossFit

Warm up # 1 As many rounds as possible in 20 minutes of: 275 deadlift x 5 Double unders x 10 Air squats x 20

Warm up # 20 1. Snatch balance 1,1,1,1,1 2. “Strict Fran”  For time 21,15,9 of 95lb front squat 95lb strict press Strict pullups (no kipping)

Warm up # 5 1. For time: 1 mile run 2. 5 rounds for time: 9 deadlifts @185 6 hang powercleans @ 185 3 push jerks @ 185

Warm up of your choice As many reps as possible in 5 minutes 0f: Bodyweight back squat Wait 5 minutes As many reps as possible in 5 minutes 0f: Burpees Wait 5 minutes As many reps as possible in 5 minutes 0f: Bodyweight deadlift

Warm up # 3 1. Hang power clean: 5,5,3,3,10 2. 3 rounds for time of: 400 m run 1 pood bulgarian split squat thruster x 10 each side

ANOUNCEMENT!!  THE GYM WILL BE CLOSED IN THE AM TODAY! For time: 3 rounds of: 315 lb Deadlift x 5 135 lb Snatch x 5 3 rounds of : 50 sit ups 50 mountain climbers (double count) This is one continuous effort. There is no break between each couplet.  

ANOUNCEMENT!!  THE GYM WILL BE CLOSED IN THE AM ON WEDNESDAY OCT 6th. Warm up # 2 Jack Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvisedContinue reading “WOD Tuesday October 5th”

ANOUNCEMENT!!  THE GYM WILL BE CLOSED IN THE AM ON WEDNESDAY OCT 6th. Warm up # 4 1. Front squat 5,5,3,3,10 2. For time:  60 pullups 60 Double unders 60 Wallballs 30 pullups 30 double unders 30 wallballs

TODAY IS THE 1st RENT IS DUE. THANKS. Warm up of your choice 1. Bench press 5,5,3,3,10 2. 5 rounds for time of: 20 double unders 10 thrusters @95lbs

Warm up # 1 1. Test # 3 Tabata interval air squats followed by 4 minutes of max muscle ups. 2. As many rounds as possible in 6 minutes of: 12 pullups 6 Hang power cleans  @ 175lbs