Category Archives: CrossFit

Holiday Party This Friday the 15th @ 6:30 p.m. The gym will close at 6:00 p.m. on Friday with the last class at 4:30 p.m. Warm up: 100 Meter Run / 30 Second Plank / 5 Empty Bar Push Press / 5 Empty Bar Jerks 1 . 3 Sets of 1 Reps: Push Press Then,Continue reading “WOD Tuesday December 12th”

Holiday Party This Friday the 15th @ 6:30 p.m. The gym will close at 6:00 p.m. on Friday with the last class at 4:30 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 SetsContinue reading “WOD Monday December 11th”

Warm up: 100 Meter Run / 10 Walking Lunges / 10 Sit ups 1 . For 5 Sets: 3 Box Step ups per leg w/ a Dumbbell or Kettlebell Right amount of Ab Wheel Rollouts 2 . For Time: 20, 15, 10, 5 Bench Press Box Jump Over

Warm up: 10 Back Extensions/ 10 Sit ups/ 5 Empty Bar Cleans / 5 Empty Bar Jerks 1 . Every 1:30 for 13 Sets: 1 Clean and Jerk *Increase weight as you go 3 . For Time: 500 Meter Row 50 Empty Bar Hang Cleans 50 Empty Bar Shoulder to Overhead

Warm up: 1 Minute on Bike / 10 Glute Ham Raise / 10 Sit ups / Empty Bar Snatch Work As Many Rounds as Possible in 32 Minutes: 1 Snatch 10 Glute Ham Sit ups 2 Strict or Deficit Handstand Push ups 20 Double Unders

Warm up: 100 Meter Run / 30 Second Plank / 5 Empty Bar Push Press / 5 Empty Bar Jerks 1 . 3 Sets of 2 Reps: Push Press Then, 2 Sets of 2 Reps: Jerks 2 . For Time: 1 Mile Bike, Then: 10 Muscle ups 20 Pistols 15 Strict Pull ups 20 PistolsContinue reading “WOD Tuesday December 5th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats 1 . 2 Sets of 1 Reps: Back Squat with Pause in Bottom *Increase Weight as you go Then, 3 Sets of 1 Reps: Back Squat *Increase Weight as you go 2 . 2 Rounds for Time:Continue reading “WOD Monday December 4th”

Warm up: 100 Meter Run / 10 Walking Lunges / 10 Sit ups 1 . For 5 Sets: 4 Box Step ups per leg w/ a Dumbbell or Kettlebell Right amount of Ab Wheel Rollouts 2 . As Many Rounds as Possible in 16 Minutes: 1 Rope Climb 1 Snatch + Overhead Squat 10 /Continue reading “WOD Friday December 1st”

Warm up: 10 Back Extensions/ 10 Sit ups/ 5 Empty Bar Cleans / 5 Empty Bar Jerks 1 . Every 1:15 for 12 Sets: 1 Clean and Jerk *Increase weight as you go 3 . 3 Rounds for Time: 100 Meter Row 20 Kettlebell Swings 30 Mountain Climbers

Warm up: 100 Meter Run / 50 Ft Bear Crawl / 10 Good Mornings 10 Ring Rows For Time: 10 Wall Walks 50 Pull ups 8 Wall Walks 40 Box Jump Overs 6 Wall Walks 30 Deadlifts 4 Wall Walks 20 Bar Facing Burpees 2 Wall Walks 10 Muscle Ups