Category Archives: CrossFit

FYI: Its that time of year! Using a towel and sweatbands are better then lots of chalk. Warm up: 20 Mountain Climbers/ 1 Minute Plank/ 20 Sit ups 1 . 4 Rounds of: 100 Ft Farmers Walk with 2 Kettlebells 100 Ft Bear Crawl 2 . 3 Rounds For Time: 30/ 20 Calorie Bike 15Continue reading “WOD Tuesday May 30th”

The Gym is Open From 6:30a.m. – 1:00p.m. Get Ready For Murph!! Bring a Towel and Lots of Water! Heats are at 7:00 a.m., 9:00 a.m., or 11:00 a.m. “Murph”  For Time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run *Partition the pull ups, push ups, and airContinue reading “WOD Monday May 29th”

Warm up: 10 glute ham raise/ 10 sit ups/ 10 good mornings/ 10 sit ups 1 . 5 sets of 3 reps: Deadlift 2 . For Time: 20 Hang Power Cleans 40 Jumping Pull ups 80 Sit Ups 40 Push ups 20 Hang Power Cleans

Warm up: 100′ Back pedal / 100′ high skip / 100′ karaoke / 100′ side shuffle  1 . For 4 Rounds: 20/15 Calorie Bike 100 Meter Run *Rest 2 Minutes between each Round 2 . As Many Rounds as possible in 7 Minutes: 30 Double Unders 3 Wall Climbs Immediately into As many reps asContinue reading “WOD Thursday May 25th”

Warm up: pvc pull throughs/ 10 ring rows/ 10 Burpees For Time: 6 Rounds of: 1 Snatch 1 Rope Climb 6 Rounds of: 1 Snatch 2 Seated Box jumps 6 Rounds of: 1 Snatch 2 Muscle ups 6 Rounds of: 1 Snatch 2 Seated Box Jumps *Increase the weight on your snatches throughout the workout

Warm up: 50 ft Bear Crawl/ 20 Mountain Climbers/ 50 ft Bear Crawl 1 . For 5 Sets (30 Seconds on, 1 Minute off): Seated Press against a wall with 2 dumbbells 2 . 4 Rounds for Time: 8 Toes to Bar 16 Overhead Walking Lunges with one kettlebell or dumbbell 32 Switch Steps (doubleContinue reading “WOD Tuesday May 23rd”

Warm up: 200 Meter Run/ 10 Glute ham sit ups/ 10 air squats/ 10 glute ham raise/ 10 air squats 1 . Every 2:00 for 6 Sets: 1 Back Squat (Increasing weight) 2 . For Time: 30 Bar Facing Burpees 30 Clean and Jerks 1 Mile Run

Warm up: 10 glute ham raise/ 10 sit ups/ 10 good mornings/ 10 sit ups 1 . 5 sets of 4 reps: Deadlift 2 . As Many Rounds as Possible in 16 Minutes: 30 Second Plank / Handstand Hold Air Squats (Start at 5 and increase by 5 each Round) Pullups (Start at 3 andContinue reading “WOD Friday May 19th”

Warm up: Empty bar warmup 1 . Every 1:15 for 8 Sets: 1 Snatch Every 1:15 for 8 Sets: 1 Clean and Jerk 2 . For Time: 40 Calorie Row 80 Kettlebell Swings 160 Double Unders

Warm Up: 2 minutes on bike, 10 air squats/ 10 push ups/ 10 sit ups For Time: 80 Wallballs 20 Toes to Bar 40 Box Jump Overs 15 Toes to Bar 20 Devil Presses 15 Toes to Bar 40 Box Jump Overs 20 Toes to Bar 80 Walking Lunges Holding wallball