Category Archives: CrossFit

Warm up: 1 Minute on bike/ 10 Banded Good Mornings/ 10 sit ups/ 10 Empty Bar Deadlifts/ 10 sit ups 1 . Find a Max: Deadlift 2 . 10 Rounds for Time: 3 Reverse Burpees 3 Pistols per leg or 12 Air squats 6 Push ups

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 10 Sets: 2 Jerks from rack *Increase weight each set 2 . For Time: 800 Meter Run 40 Calorie Row 400 Meter Run 20 Calorie Bike

Warm up: PVC pull throughs/ 5 Burpees/ 10 Ring Rows/ 15 Sit ups 12 Rounds for Time: 1 Rope Climb 3 Overhead Squats *from floor 2 Muscle ups 6 Box jump overs

Warm up: PVC Pull throughs/ 8 Empty Bar Overhead Squats/ 8 Empty Bar Snatches 1 . For 10 Sets: 1 Snatch (increase weight each set) 100 Meter Jog after each rep 2 . As Many Rounds as Possible in 12 Minutes: 24 Mountain Climbers 12 Sit ups 6 Wallballs

Warm up: 2 Minute Row/ Front Rack Stretches/ 10 Empty Bar Front Squats / 30 Second Bottom of Squat hold 1 . 5 Sets of 4 Reps: Front Squat 2 . 3 Rounds For Time: 12 Hang Power Clean 6 Push Press 60 Double Unders

Warm up: 100 Meter Run/ 10 Empty Bar Good Mornings/ 10 sit ups/ 10 Empty Bar Deadlifts/ 10 sit ups 1 . 5 sets of 2 reps: Deadlift 2 . For Time: 10 Handstand Push Ups 20 Box Jumps 10 Handstand Push ups 20 Kneeling Squat Jumps 10 Handstand Push ups 20 Box Jumps 10Continue reading “WOD Friday June 2nd”

Warm up: 2 Minute Row/ Front Rack Stretches/ 10 Empty Bar Front Squats / 30 Second Bottom of Squat hold 1 . 5 Sets of 5 Reps: Front Squat 2 . For Time: 20, 15, 10, 5 Toes to Bar 60, 45, 30, 15 Double Unders

Warm up: 2 Minutes on a Machine/ Empty Bar Clean and Jerk Work As Many Rounds as Possible in 30 Minutes: 1 Clean and Jerk *Increase weight throughout Workout Bar Facing Buprees *Increase by 1 rep every Round

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”