Category Archives: CrossFit

Warm up: 10 Walking Lunges / 10 Broad Jumps / 10 Empty bar Jerks 1 . 4, 4, 3, 3, 2, 2, 2 (Increase weight as you go) Jerks 2 . One Max Set of Push Press * Use 50%-60% of your last set of 2 on the Jerks 3 . For Time: 8, 16,Continue reading “WOD Tuesday July 9th”

Warm up: 3 Rounds: 10 Air Squats / 8 Calorie Bike / 6 Sit ups 1 . Every 1:30 for 10 sets: 1st 1:30: 5 Front Squats 2nd 1:30: Right # of Ring Pull ups 2 . As Many Rounds as Possible in 8 Minutes: 16 Wall balls 8 Calorie Bike

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Banded Good Mornings / 10 Inch Worms 1 . 5, 4, 4, 3, 3, 2, 2 (Increase weight as you go) Deadlift 2 . As Many Rounds as Possible in 10 Minutes: 5 Toes to Rings 10 Lateral Barbell Jumps (Double Count)

We are OPEN from 8AM-12PM. Classes at 8:30AM and 10:30AM Warm up: 400 Meter Run “LAURA” With a partner, complete as many rounds as possible in 21 minutes of: 30-calorie row20 burpees over the rower10 power cleans ♀ 105 lb ♂ 155 lb Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrantContinue reading “WOD Thursday July 4th”

Warm up: 20 Jumping Jacks / 10 Ring Rows / 10 Jumping Lunges For Time: 160 Double Unders 16 Muscle ups 80 Box Step Overs 8 Muscle ups 40 Calorie Bike 4 Muscle ups 20 Power Snatch 2 Muscle ups

Warm up: 10 Walking Lunges / 10 Broad Jumps / 10 Empty bar Jerks 1 . 5, 4, 4, 3, 3, 2, 2 (Increase weight as you go) Jerks 2 . One Max Set of Push Press * Use 50%-60% of your last set of 2 on the Jerk 3 . Every 2 Minutes forContinue reading “WOD Tuesday July 2nd”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Glute Ham Raise / 10 Air Squats 1 . Every 1:30 for 12 sets: 1st 1:30: 2 Backsquats 2nd 1:30: 1 Power Cleans 2 .  For Time: 1000 Meter Row 50 Shoulder to Overhead

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Back Extensions / 10 Walking Lunges 1 . For 5 Sets: (Super Set) 50Ft Walking Lunges Holding Weight on back (Use a plate or dumbbells) 12 Glute Ham Raise 2 . 5 Rounds For Time: 200 Meter Row 4 Wollymockers 8 Kettlebell FigureContinue reading “WOD Friday June 28th”

Warm up: 2 Rounds: 50Ft Bear Crawl / 30 Second Handstand Hold 1 . For 5 Sets: (Super Set) 2 Seated Strict Press *Increase Weight 3 Strict Handstand Push ups *Add a deficit if needed 2 . For Time: 20, 15, 10, 5 Deadlift Bar Facing Burpees

Warm up: 10 Ring Row, 10 Burpees, 10 Sit ups As Many Rounds As Possible in 20 Minutes: 2 Muscle ups 4 Box Jump Overs 4 Hang Clean & Jerks 8 Calorie Bike Immediately into; As Many Rounds As Possible in 10 Minutes: 1 Rope Climb 10 Glute Ham Sit ups