Category Archives: CrossFit

The Gym is Open on January 1st from 12:00 p.m. – 8:00 p.m. 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 . As Many Rounds as Possible in 15 Minutes:Continue reading “WOD Friday December 29th”

Warm up: 1 Minute on Bike / 10 Air Squats / 10 Sit ups / Empty Bar Snatch Work 1 . Every 1:30 for 13 Sets: 1 Snatch 2 . 5 Rounds for Time: 10 Toes to Bar 100 Meter Run 10 Double Dumbbell Squats

Warm up: 1 Minute on Bike / 10 Air Squats / 10 Sit ups / 10 Push ups / 10 Ring Rows For Time: 10 Full Cleans 40 Burpee Pull ups 8 Full Cleans *Add weight 30 Burpee Pull ups 6 Full Cleans *Add weight 20 Burpee Pull ups 4 Full Cleans *Add Weight 10Continue reading “WOD Wednesday December 27th”

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 of 3: Front Squat *Try to end heavier than last weekContinue reading “WOD Tuesday December 26th”

The Gym is Closed December 24th and 25th. Enjoy your Holiday! “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 Bodyweight Power clean x 2 Bodyweight Squat clean & jerk x 1 If you do not make it the entire 20 minutes, you must do 10 burpees everyContinue reading “WOD Saturday December 23rd”

The Gym is Closed December 24th and 25th. Enjoy your Holiday! Warm up: 1 Minute on Bike / 10 Air Squats / 10 Sit ups / Empty Bar Snatch Work 1 . Every 1:15 for 12 Sets: 1 Snatch 2 . 2 Rounds For Time: 22 Shoulder to Overhead 44 Lateral Barbell Jumps

The Gym is Closed December 24th and 25th. Enjoy your Holiday! Warm up: 10 Back Extensions/ 10 Sit ups/ 5 Empty Bar Cleans / 5 Empty Bar Jerks 1 . Take 20 Minutes to Find a Max: 1 Clean and Jerk 3 . As Many Rounds as Possible in 10 Minutes: 10 Box Step OversContinue reading “WOD Thursday December 21st”

The Gym is Closed December 24th and 25th. Enjoy your Holiday! Warm up: 1 Minute on Bike / 10 Air Squats / 10 Sit ups / 10 Push ups / 10 Ring Rows Every Minute on the Minute for 40 Minutes: 1st Minute: 1 Cluster @ Heavy 2nd Minute: Right # of Muscle ups 3rdContinue reading “WOD Wednesday December 20th”

Warm up: 25 Jumping Jacks / 50 Ft Bear Crawl 1 . 3 Sets of 5: Seated Strict Press *Increase weight as you go 3 Sets of 5: Bench Press *Increase weight as you go 2 . For Time: 15, 20, 25, 30 Calorie Bike 30, 25, 20, 15 Kettlebell Swings

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 of 3: Front Squat *Try to end heavier than last weekContinue reading “WOD Monday December 18th”