Category Archives: CrossFit

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Empty Bar Hand Power Cleans / 10 Empty Bar Jerks Every Minute on the Minute for 30 Minutes: *Use Wave Loading for the weights 1st Minute: 3 Power Clean and Jerks 2nd Minute: Toes to Bar 3rd Minute: 2 Power Clean and JerksContinue reading “WOD Wednesday June 5th”

Warm up: Empty Bar Snatch Warm up 1 . Every 30 Seconds for 10 Sets: 1 Hang Power Snatch (Same Weight the whole time) Every Minute on the Minute for 10 Sets: 1 Power Snatch (Increase Weight as you go) 2 . As Many Rounds as Possible in 14 Minutes: 200 Meter Run 20 Wallballs

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Empty Bar Front Squats 1 . Front Squat: (Last Week of Front Squats) 4, 3, 3, 2, 2, 1, 1, 1 *Increase Weight Each Set 2 .  For Time: 20 Dumbbell Jerks 15 Strict Pull ups 15 Dumbbell PushContinue reading “WOD Monday June 3rd”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Back Extensions / 10 Walking Lunges 1 . Back Rack Lunges: 8, 6, 4, 2, 2 (Per Leg and Increase weight each set) 2 . 3 Rounds For Time: 300 Meter Row 15 handstand Push ups 10 Deadlifts

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