Category Archives: CrossFit

Warm up: 2 Minutes on Bike / 10 Banded Good Mornings / 10 Sit ups / 10 Push ups 1 . Every 3 Minutes for 5 Sets Each: 2 Minutes: 5 Back Squats 1 Minute: 1 Snatch 2 . 3 Rounds For Time: 12 Handstand Push ups 8 Hang Power Cleans 4 Wall Walks 2Continue reading “WOD Friday September 8th”

Warm up: 10 back extensions/ 10 Sit ups/ 1 Minute Plank/ 10 Push ups 1 . 5 Sets of 4 Reps: *Increase weight as you go Strict Press 2 . 4 Sets of 3: *Increase weight as you go Push Press 3 . Every Minute on the Minute for 18 Minutes: 1st Minute: Double UndersContinue reading “WOD Thursday September 7th”

Warm up: 200 Meter Run/ 10 Ring Rows/ 10 Sit Ups/ 5 Tuck Jumps For Time: 30 Burpee Bangers 25 Hang Power Snatches 25 Toes to Bar 20 Box Jump Overs 20 Burpee Bangers 15 Hang Power Snatches 15 Toes to Bar 10 Box Jump Overs 10 Burpee Bangers 5 Hang Power Snatches

Warm up: 20 Jumping Jacks/ 20 Mountain Climbers/ Empty bar warm up 1 . Every 2 Minutes for 24 Minutes: *Increase weight as you go 1:15- 1 Clean and Jerk + Bike for remainder of time 0:45 Rest 2 . As Many Rounds as Possible in 8 Minutes: 4 Burpee Pull ups 8 Pistols (4Continue reading “WOD Tuesday September 5th”

OPEN FROM 6:00 A.M. TO 1:00 P.M. Warm up: 2 Minute on bike/ 10 Glute Back Extensions / 10 Sit ups / 5 Empty Bar Behind the neck jerks / 5 Empty Bar Overhead Squats 1 . 5 Sets of 4 Reps: *Increase weight as you go Overhead Squat 2 . For Time: 1 MileContinue reading “WOD Monday September 4th”

Warm up: 1 Minute on Bike / 10 Banded Good Mornings / 10 Sit ups / 10 Push ups 1 . Find a Max: Bench Press Deadlift 2 . For Time: 50 Pull ups 400 Meter Run 30 Glute Ham Sit ups 200 Meter Run

Warm up: 10 back extensions/ 10 Sit ups/ 1 Minute Plank/ 10 Push ups 1 . 5 Sets of 5 Reps: *Increase weight as you go Strict Press 2 . 3 Sets of 3: *Increase weight as you go Push Press 3 . For Time: 50 Calorie Row 25 Burpee Box Step Overs holding 2Continue reading “WOD Thursday August 31st”

The Gym is Open From 12:00 p.m. -8:00 p.m. Today! Warm up: 2 Minutes on Bike/ 5 Tuck Jumps/ 10 Sit ups/ Empty Bar Snatches As Many Rounds as Possible in 28 Minutes: 2 Power Snatches 4 Kneeling Squat Jumps 4 Toes to Bar 8 Reverse Burpees

The Gym is Open From 5:00 a.m. to 1:00 p.m. Today. Warm up: 20 Jumping Jacks/ 20 Mountain Climbers/ Empty bar warm up 1 . Every 2 Minutes for 24 Minutes: *Increase weight as you go 1:15- 1 Clean and Jerk + Bike for remainder of time 0:45 Rest 2 . For Time: 100 EmptyContinue reading “WOD Tuesday August 29th”

Warm up: 2 Minute on bike/ 10 Glute Back Extensions / 10 Sit ups / 5 Empty Bar Behind the neck jerks / 5 Empty Bar Overhead Squats 1 . 5 Sets of 5 Reps: *Increase weight as you go Overhead Squat 2 . 4 Rounds for Time: 5 Muscle ups 10 Ball Slams 15Continue reading “WOD Monday August 28th”