Category Archives: CrossFit

Warm up: 10 Kang squats / 8 Tuck jumps / 6 Kang squats / 4 Tuck jumps 1 . 3 Sets of 10 Reps: (heavier than last week) Front Squat 2 . For Time: 30 Handstand Push ups 20 Power Cleans 10 Wall Walks 5 Full Cleans

Last CrossFit Class is at 5:30 p.m. Today. We will be doing the Open Workout at 6:30 p.m. Click for Details. Warm up: 2 Minutes on a machine / 3 Rounds of: 3 muscle  clean / 3 front squat / 3 hang clean 1 . Every Minute on the Minute for 20 Minutes: 1st Minute:Continue reading “WOD Friday February 17th”

Warm up: 100′ Back pedal / 100′ high skip / 100′ karaoke / 100′ side shuffle 1 . Every 2:30 for 4 Sets: 250 Meter Row 2 . For Time: 20, 15, 10, 5 Devil Presses Reverse Burpees

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 BTN Push press / 3 Heaving snatch balance / 3 Snatch pull / 3 Hang snatch 20 Rounds for Time: 1 Snatch 1 Rope Climb *100 Meter Run after every Round

Warm up: 4 Wollymockers 1 . 6 Sets of 4 Reps: Strict Handstand Push ups (if you are good at these on the floor then add a deficit) 2 . As Many Rounds as Possible in 14 Minutes: 4 Box Jumps 8 Wallballs 16 Double Unders

Warm up: 10 Kang squats / 8 Tuck jumps / 6 Kang squats / 4 Tuck jumps 1 . 3 Sets of 10 Reps: Front Squat 2 . 4 Rounds For Time: 10 Push Press 10 Burpee Pull ups

Warm up: 2 Rounds: 10 Inch worms / 10 Seated good mornings / 10 Bench Push ups 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 3 Full Cleans (Increase weight as you go) 2nd Minute: 30 Seconds Glute Ham Sit ups to Straight add weight if you want 2 . ForContinue reading “WOD Friday February 10th”

Warm up: 100′ Back pedal / 100′ high skip / 100′ karaoke / 100′ side shuffle 1 . Every 2:30 for 5 Sets: 200 Meter Row 2 . For Time: 40 Toes to bar 40 Box Jumps 40 Empty Bar Overhead Squats

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows As Many Rounds as Possible in 24 Minutes: 2 Muscle ups 1 Clean and Jerk *After Every Round do Burpees over the bar, start with 1 Rep, then add 1 Rep after each Round

Warm up: 4 Wollymockers 1 . 5 Sets of 5 Reps: Strict Handstand Push ups (if you are good at these on the floor then add a deficit) 2 . 5 Rounds For Time: 36 Double Unders 12 Dumbbell Snatches (6 Per Arm)