Category Archives: CrossFit

Warm up: 10 Sit ups / 10 Push ups / 10 Sit ups / 30 Second Handstand hold or plank 1 . Push Press: 4, 3, 3, 2, 2, 1, 1, 1 *Increase Weight Each Set 2 . For Time: 20, 15, 10, 5 Front Squats Reverse Burpees

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Empty Bar Hand Power Cleans / 10 Empty Bar Jerks 10 Rounds for Time: 2 Clean and Jerks 1 Rope Climb 20 Rounds for Time: 2 Burpee Box Jump Overs 1 Clean and Jerk

Warm up: 10 Burpees / Empty bar snatch warm up 1 . Hang Snatch: (for the following sets, Use wave loading for your weights. Ex: 3 @ 135, 2 @ 155, 1 @ 175, 3 @ 155, 2 @ 175, 1 @ 195) 3, 2, 1, 3, 2, 1 Snatch: 3, 2, 1, 3, 2,Continue reading “WOD Tuesday May 28th”

The Gym is Open From 6:30a.m. – 10:00a.m. Get Ready For Murph!! Bring a Towel and Lots of Water! Heats are at 7:00 a.m., 8:30 a.m. “Murph”  For Time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run *Partition the pull ups, push ups, and air squats as needed.Continue reading “WOD Monday May 27th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Back Extensions / 10 Walking Lunges 1 . Back Rack Lunges: 10, 8, 6, 4, 2 (Per Leg and Increase weight each set) 2 . Every Minute on the Minute for 20 Minutes: 1st Minute: Handstand Push ups 2nd Minute: Power Clean 3rdContinue reading “WOD Friday May 24th”

Warm up: 10 Sit ups / 10 Push ups / 10 Sit ups / 30 Second Handstand hold or plank 1 . Push Press: 4, 4, 3, 3, 2, 2, 1 *Increase Weight Each Set 2 . 10 Rounds for Time: 5 Ball Slam + Wallball 100 Meter Run

Warm up: 30 seconds in the bottom of a squat / 10 Inch worms / 10 Air Squats / 10 Empty bar Push Press For Time: 100 Calorie Row 100 Calorie Bike *Every 1:30 do 1 Cluster (start the workout with a cluster)

Warm up: 10 Burpees / Empty bar snatch warm up 1 . Hang Power Snatch: (for the following sets, Use wave loading for your weights. Ex: 3 @ 135, 2 @ 155, 1 @ 175, 3 @ 155, 2 @ 175, 1 @ 195) 3, 2, 1, 3, 2, 1 Power Snatch: 3, 2, 1,Continue reading “WOD Tuesday May 21st”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Empty Bar Front Squats 1 . Front Squat: 4, 4, 3, 3, 2, 2, 1 *Increase Weight Each Set 2 .  For Time: 800 Meter Run 40 Burpee Pull ups 400 Meter Run 20 Burpee Pull ups

Warm up: 100 Meter Run / 10 Good Mornings / 10 Sit ups / 10 Mountain Climbers 1 . 5 sets of 1 rep: Deadlift 2 . For Time: 50 Calorie Bike 100 Sit ups 200 Mountain Climbers