Category Archives: CrossFit

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”

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”