Category Archives: CrossFit

Warm up # 20 “Badger” In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. First posted 19 December 2007 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters 3 rounds for time   Post time to comments

Warm up # 14 Dumbell Day 1.Dumbell snatch find 1 rep max 2. Dumbell snatch  5×5 @ 80%  3. Dumbell Clean and jerk find 1 rep max 4. Dumbell bench press 5×5 Post loads to comments Dumbells break guys. Make sure that you try and not drop the dumbells from 7  feet in the air. PleaseContinue reading “WOD Wednesday January 20th”

Warm up # 11 1. Push Jerk: find 1 rep max 2. For Time:  “Labor” 100 meter sandbag run  80/40 10 tire flips 100 meter farmers carry  70/35 x5 rounds

Warm up #5 “MLK”  For time: 12, 9 ,6, 3 1.5 Bodyweight deadlift Muscle ups 3/4 bodyweight overhead squats Handstand pushups

Warm up of your choice “The Filthy Fifty” For time: 50 Box jump 50 Jumping pull-ups 50 Kettlebell swings 1pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders    

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”