Category Archives: CrossFit

Reminder! Saturday September 12th is Victor’s 5th Birthday Party, and a BBQ social at the gym. Warm up # 16 1. Row 500 meters 2. For Time: 10 pullups 10 air squats 10 kb snatches 10 plyo pushups (inside,outside) 10 kb step up presses (5 each side) x 4 rounds

Reminder! Saturday September 12th is Victor’s 5th Birthday Party, and a BBQ social at the gym. Warm Up # 19 1. Deadlift 5×5 2. For time:  115 power clean x 5 Wallball x 5 100 meter run x 5 rounds Read this before you go buy another pair of running shoes. http://www.nytimes.com/2009/08/30/business/30shoe.html?_r=1&pagewanted=1

Warm up of your choice 1. Turkish get up 1,1,1,1 2. Medium tire flips : max reps in 2 minutes 3. 20″ box jump : max reps in 2 minutes 4. 3/4 bodyweight bench press : max reps in 2 minutes 5. 65 lb thrusters : max reps in 2 minutes 6. 1.5 pood kb clean andContinue reading “WOD Friday August 28th”

Wam up # 2 For Time: 225 lb Deadlifts x 20 Run 200 meters 95 lb Overhead squats x 40 Run 400 meters Pushups x 80 Run 800 meters

Warm Up # 1 1. Clean and Jerk 1,1,1,1 2. “Grace”       For time: 135lb clean and jerks x 30 

Warm up # 3 20,15,10,5 Pullups Handstand pushups

Warm Up # 10 1. Back Squat 3,3,3 2. Back squat bodyweight x 50 reps in as few sets as possible

Warm up of your choice For Time: Something Different. Dumbell bench press 50% of bodyweight x 8 Overhead Med ball Throws   x  80 meters Sand bag load 80lbs x 8 x 5 rounds

Warm Up # 8 Overhead squat 5,5,5,5,5 Max Muscleups in 2 minutes

Warm up # 14 For Time: 5 rounds of 5 clean and jerks # 155lbs 10 burpees 15 thrusters # 95lbs