Category Archives: CrossFit

Warm up # 2 “FRAN!” For Time: 21,15,9 95/65 lb thrusters Pullups So the Gym will have only 7pm class on Jauary 14th because I will be at the Community Wellness Challenge Expo at The Great Plains Collesium. I will have a booth, flyers, demonstrations and info about our gym so come by and check it out, as well as theContinue reading “WOD Wednesday January 13th”

Warm Up #18 For Time: Run 200 meters Pullups x 8 Front squat 95lbs x 8 x 8 rounds So the Gym will have only 7pm class on Jauary 14th because I will be at the Community Wellness Challenge Expo at The Great Plains Collesium. I will have a booth, flyers, demonstrations and info about our gym so come by andContinue reading “WOD Tuesday January 12th”

Warm up # 8 1. Overhead squat 5,5,5,25 2. For time: J.T. 21, 15, 9 Handstand Pushups Ring Dips Pushups So the Gym will have only 7pm class on Jauary 14th because I will be at the Community Wellness Challenge Expo at The Great Plains Collesium. I will have a booth, flyers, demonstrations and info about our gym so come byContinue reading “WOD Monday January 11th”

Warm up of your choice. 1. Deadlift 15,15,15 2. For time: 30″ Box jumps x 20 Clapping Pushups x 25 20″ Box jumps x 30 x 3 rounds So the Gym will have only 7pm class on Jauary 14th because I will be at the Community Wellness Challenge Expo at The Great Plains Collesium. I will have a booth, flyers,Continue reading “WOD Friday January 8th”

Warm up#10 “Annie” 50, 40, 30, 20, 10 Double Unders Sit Ups So the Gym will have only 7pm class on Jauary 14th because I will be at the Community Wellness Challenge Expo at The Great Plains Collesium. I will have a booth, flyers, demonstrations and info about our gym so come by and check it out, as well as theContinue reading “WOD Thursday January 7th”

Warm up # 25 1. Front squat 1,1,1,10 2. For time: 35 lb weighted pullup x 5 135lb SDLHP x 5  x 10 rounds

Warm up # 1 1. AMRAP in 10 minutes: 135lb over head squats x 5  HSPU x 5 2. AMRAP in 10 minutes Pullups x 10 Pushups x 10 So the Gym will have only 7pm class on Jauary 14th because I will be at the Community Wellness Challenge Expo at The Great Plains Collesium. I will have a booth,Continue reading “WOD Tuesday January 5th”

Warm up # 8 1. Back squat 1,1,1,10 2. Press 2,2,2,20 3. For time: 40, 30, 20, 10 2 pood swings 1.5 pood swings 1 pood swings

Warm up  of your choice “Joyce” For time: Row 1k then 3 rounds of: 225lb deadlift x 10 95 lb powerclean x 15 95 lb thruster x 20

Warm up:  15, 10, 5 Double unders, box jumps, pushups 1. As many reps as posible in 4 minutes of: Handstand pushups 2. As many reps as posible in 6 minutes of: Bodyweight power clean