Category Archives: CrossFit

Warm up: 10 Ring Rows / 10 Sit ups / 10 Push ups 1 . Every 1:30 For 10 Sets: 1st 1:30: Weighted or Strict Pull ups 2nd 1:30: Weighted or Strict Dips (ring or stationary) 2 . For Time: 10, 8, 6, 4, 2 Deadlift 5, 4, 3, 2, 1 Wall Climb OR 50,Continue reading “WOD Friday January 12th”

Warm up: 1 Minute on Bike / 10 Air Squats / 10 Sit ups / Empty Bar Snatch Work 1 . 20 Minutes to Find a Max: Snatch 2 . For Time: 20 Bar Facing Burpees 30 Calorie Bike 30 Toes to Bar 30 Calorie Bike 20 Bar Facing Burpees

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Sit ups / 10 Push ups / 10 Ring Rows / 10 Air Squats 20 Rounds for Time: 1 Rope Climb 2 Power Cleans 3 Handstand Push ups 4 Pistols

Warm up: 20 Jumping Jacks / 50 Ft Bear Crawl / 30 sec Handstand Hold / 10 Push ups 1 . 3 Sets of 2: Seated Strict Press *Increase weight as you go 3 Sets of 2: Bench Press *Increase weight as you go 2 . As Many Rounds as Possible in 12 Minutes: 3Continue reading “WOD Tuesday January 9th”

Warm up: 1 Minute on Bike / 30 Seconds in Bottom of a Squat / 10 Sit ups / 10 Kang Squats / 10 Sit ups / 1 . 5 Sets of 3 Reps: Back Squat 2 . 4 Rounds for Time: 12 Thrusters 24 Double Unders

Warm up: 10 Ring Rows / 10 Sit ups / 10 Push ups 1 . Every 1:30 For 10 Sets: 1st 1:30: Strict Pull ups 2nd 1:30: Strict Dips (ring or stationary) 2 . For Time: 600 Meter Run Then: 3 Rounds of: 15 Deadlifts 30 Push ups

Warm up: 1 Minute on Bike / 10 Air Squats / 10 Sit ups / Empty Bar Snatch Work 1 . Every 1:30 for 14 Sets: 1 Snatch 2 . For Time: 5, 10, 15, 20 Hang Power Snatch 10, 20, 30, 40 Sit ups with legs straight 20, 40, 60, 80 Double Unders

Warm up: 1 Minute on Bike / 10 Air Squats / 10 Sit ups / 10 Push ups / 10 Ring Rows / 10 Box Step Overs As Many Rounds As Possible in 28 Minutes: 1 Clean + 1 Hang Clean + 1 Jerk 3 Muscle ups 6 Burpee Box Jump Overs

Warm up: 20 Jumping Jacks / 50 Ft Bear Crawl / 30 sec Handstand Hold / 10 Push ups 1 . 3 Sets of 3: Seated Strict Press *Increase weight as you go 3 Sets of 3: Bench Press *Increase weight as you go 2 . 4 Rounds for Time: 30 Wallballs 15 Calorie Bike

The Gym is Open from 12:00 p.m. – 8:00 p.m. Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 5 Empty Bar Overhead Squats / 5 Empty Bar Front Squats 1 . 3 Sets of 3 Reps: Overhead Squat *Try to end heavier than last week 3 Sets ofContinue reading “WOD Monday January 1st”