Category Archives: CrossFit

Warm up: 20 Mountain Climbers / Lets Talk about how to Touch and Go Reps 1 . 8 Sets of 2 Reps Touch and Go: Power Snatches *Increase weight as you go 2 . 8 Sets of 2 Reps Touch and Go: Power Cleans *Increase weight as you go 3 . As many Rounds asContinue reading “WOD Tuesday July 11th”

Warm up: 2 Minute on bike/ 10 Glute ham raise / 10 Sit ups / 10 walking lunges 1 . Every 2:00 for 8 Sets: Sets 1-4 : 3 Back Squats *Keep weight the weight the same for all 4 sets Sets 5-8 : 6 Back Rack Lunge (each leg) *Decrease weight for lunges andContinue reading “WOD Monday July 10th”

Warm up: 1 Minute on Bike / 10 Banded Good Mornings / 10 Sit ups / 10 Empty Bar Sumo Deadlifts 1 . 5 Sets of 5 Reps: Sumo Deadlift 2 . For Time: 5 Cluster 10 Handstand Push ups 20 Front Squats 40 Push Ups 80 Air Squats

Warm up: 15 GHD sit ups/ 15 back extensions/ 5 empty bar strict press/ 5 empty bar push press/ 5 empty bar jerks 1 . Find a Max: Jerk from the Rack 2 . For Time: 5, 10, 15, 20 Strict Pull ups Wallballs Glute Ham Sit ups

Warm up: 100 Meter Run / 5 Burpee Broad Jumps / 5 Empty Bar Hang Power Snatches As Many Rounds as Possible in 32 Minutes, First 16 Minutes: 2 Power Snatches 4 Box Jump Overs 8 / 6 Calorie Bike Second 16 Minutes: 1 Rope Climb 2 Box Jump Overs 8 / 6 Calorie Bike

OPEN FROM 8:00 a.m. – 1:00 p.m. With CLASSES at 8:30 a.m. , 10:30 a.m. and 12:00 p.m. Warm up: 20 Jumping Jacks / 10 Back Extensions / 20 Mountain Climbers “DORK“ 6 rounds for time of:60 double-unders30 kettlebell swings15 burpees Men: 1.5-pood kettlebellWomen: 1-pood kettlebell Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, diedContinue reading “WOD Tuesday July 4th”

Warm up: 2 Minute on bike/ 10 Glute ham raise / 10 Sit ups / 10 walking lunges 1 . Every 2:00 for 8 Sets: Sets 1-4 : 3 Back Squats Sets 5-8 : 6 Back Rack Lunge (each leg) *Keep weight the same for all sets 2 . For Time: 800 Meter Run 40Continue reading “WOD Monday July 3rd”

Warm up: 10 Ring Rows / 10 Mountain Climbers / 10 Sit ups 1 . Every 2 Minutes for 6 sets: 6-12 Ab wheel roll outs 3 Seated Box Jumps 2 . For Time: 20 Dumbbell Snatches per arm 40 Walking Lunges 60 Double Legged Mountain Climbers 40 Walking Lunges 20 Dumbbell Snatches per arm

Warm up: 15 GHD sit ups/ 15 back extensions/ 5 empty bar strict press/ 5 empty bar push press/ 5 empty bar jerks 1 . For 4 Sets: 2 Jerks from rack *Increase weight each set 2 . 4 Rounds for Time: 200 Meter Row 15 Wallballs 10 Handstand Push ups 5 Burpees over rower

Warm up: 100 Meter Run / 10 Banded Good Mornings / 100 Meter Run / 10 Glute ham sit ups Every Minute on the Minute for 36 Minutes: 1st Minute: 3 Deadlifts 2nd Minute: Muscle up 3rd Minute: Bike 4th Minute: Rest