Category Archives: CrossFit

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”

Warm up: 1 Minute on Bike / 10 Banded Good Mornings / 10 Sit ups / 10 Push ups 1 . Superset 5 Sets of 2 Reps: *Increase weight as you go Bench Press Deadlift 2 . As Many Rounds as Possible in 12 Minutes: Buy in: 1 Mile Bike In Remainder of Time: 12Continue reading “WOD Friday August 25th”

Warm up: 10 back extensions/ 10 Ring Rows/ 1 Minute Plank or Handstand Hold 2 . Every 3 Minutes for 5 Sets: 30 Seconds of Max Calorie Row Right # of Strict Handstand Push ups 3 . For Time: 100 Air Squats 100 Shoulder to Overhead @ Empty bar 100 Sit ups 100 Hang PowerContinue reading “WOD Thursday August 24rd”

Warm up: 1 Minute on bike/ 10 Air Squats/ 10 Mountain Climbers/ 10 Ring Rows 12 Rounds for Time: 2 Thrusters 4 Chest to Bar Pull ups 6 Burpees over the bar 12 Rounds for Time: 1 Thruster @ heavier 2 Muscle ups 4 Burpee box jump overs *Be prepared to clean up your chalkContinue reading “WOD Wednesday August 23rd”