Category Archives: CrossFit

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Air Squats 1 . For Time: 1000 Meter Row 2 . 6 Rounds for Time: 12 Pull ups 6 Power Clean and Jerks

Open Workout Tonight At The 6:30 p.m. Class! Warm up: 1 Minute on Bike / 5 Behind the Neck Press / 5 Overhead Squats / 5 Heaving Snatch Balance / 5 Hang Muscle Snatch / 5 Hang Snatch 1 . Reps: 3, 3, 3, 2, 2, 2, 1, 1, 1 Hang Snatch *Hold on to barContinue reading “WOD Thursday March 7th”

Warm up: 1 Minute on Bike / 10 Ring Rows / 10 Sit ups / 5 Tuck Jumps / 5 Empty Bar Thrusters 30 Rounds For Time: 1 Cluster 2 Box Jump Overs 1 Muscle up 2 Box Jump Overs

Warm up: 20 Jumping Jacks / 20 Mountain Climbers 1 . Push Jerk for the following sets: *Increase weight as you go 2, 2, 2, 2, 1, 1, 1, 1, 1 2 . For Time: 40 Calorie Bike 20 Power Snatches 40 Glute Ham Sit ups 20 Power Snatches 40 Calorie Bike

Warm up: 1 Minute on Bike / 30 Seconds of Front Rack Stretches / 10 Empty Bar Squats 1 . 5 Sets of 2 Reps: Front Squat 2 .  Every 3 Minutes for 5 Sets: 100 Meter Run 20 Wallballs 40 Double Unders

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Air Squats 1 . For Time: 1500 Meter Row 2 . Every Minute on the Minute for 20 Minutes: 1st Minute: Deadlift ( Start at 10 down to 1 on the last round ) 2nd Minute: Rope Climb ORContinue reading “WOD Friday March 1st”

THE CROSSFIT OPEN STARTS TODAY! CLICK TO SIGN UP! WE ARE DOING THE OPEN WORKOUT TONIGHT AT THE 6:30 P.M. CLASS! Warm up: 1 Minute on Bike / 5 Behind the Neck Press / 5 Overhead Squats / 5 Heaving Snatch Balance / 5 Hang Muscle Snatch / 5 Hang Snatch 1 . Reps: 3,Continue reading “WOD Thursday February 29th”

THE CROSSFIT OPEN STARTS FEBRUARY 29TH! CLICK TO SIGN UP! Warm up: 1 Minute on Bike / 10 Push ups / 30 Second Handstand Hold / 10 Ring Rows / Empty Bar Clean and Jerk Work For Time: 10 Power Cleans 20 Handstand Push ups 10 Power Clean and Jerks 20 Chest to Bar PullContinue reading “WOD Wednesday February 28th”

THE CROSSFIT OPEN STARTS FEBRUARY 29TH! CLICK TO SIGN UP! Warm up: 20 Jumping Jacks / 20 Mountain Climbers 1 . Push Jerk for the following sets: *Increase weight as you go 3, 3, 2, 2, 2, 1, 1, 1, 1 2 . 4 Rounds for Time: 20/15 Calorie Bike 30 Single Arm Kettlebell SwingsContinue reading “WOD Tuesday February 27th”

THE CROSSFIT OPEN STARTS FEBRUARY 29TH! CLICK TO SIGN UP! Warm up: 1 Minute on Bike / 30 Seconds of Front Rack Stretches / 10 Empty Bar Squats 1 . 5 Sets of 3 Reps: Front Squat 2 .  As Many Rounds as Possible in 14 Minutes: 7 Toes to Bar 7 Thrusters