Category Archives: CrossFit

Warm up: good mornings, lunges, sit ups 1 . Deadlift: 5 sets of 4 reps 2 . For Time: 800 Meter Run 40 Push ups on Barbell 20 Clean and Jerks

Warm up: 2 minutes on bike, Empty bar snatch warm up 1 . Every 90 Seconds for 10 Sets: 1 Power Snatch + 1 Hang Snatch *increase weight each set 2 . For Time: 12, 10, 8, 6, 4, 2 Handstand Push ups 24, 20, 16, 12, 8, 4 Walking Lunges 48, 40, 32, 24, 16, 8Continue reading “WOD Thursday October 6th”

Warm up: back extensions, lunges, ring rows, push ups As Many Rounds as Possible in 30 minutes: 1 Power Clean @ Heavy 3 Burpee Pull ups

Warm up: bear crawls, push ups, sit ups 1 . Seated Strict Press: 2, 2, 2, 2, 2 2 . Bench Press: 3, 3, 3, 3, 3 3 . As Many Rounds as Possible in 12 Minutes: 10/8 Calorie Bike 8 Toes to bar 6 Shoulder to Overhead

Warm up: glute ham raise, sit ups, bottom of squat stretch, wrist stretches 1 . Front Squat: 5 Sets of 4 Reps *increase weight each set 2 . 3 Rounds For Time: 6 Muscle Ups 30 Wallballs

The gym is open from 8am-8pm today!! Warm up. Bike 2 minutes, glute ham raise, sit ups Every Minute on the Minute for 12 Minutes: 1st Minute: 1 Power Clean and Jerk 2nd Minute: Rope Climb Every Minute on the Minute for 12 Minutes: 1st Minute: 2 Power Cleans 2nd Minute: Burpees over bar EveryContinue reading “WOD Friday September 30th”

The Gym is Closed Wednesday September 28th! Stay Safe!

Warm up: bear crawls, push ups, sit ups 1 . Seated Strict Press: 3, 3, 3, 3 2 . Bench Press: 4, 4, 4, 4 3 . For Time: 2000 Meter Row 100 Sit ups

Warm up: glute ham raise, sit ups, bottom of squat stretch, wrist stretches 1 . Front Squat: 5 Sets of 5 Reps *increase weight each set 2 . For Time: 30 burpees 30 pull ups 30 handstand push ups 30 pistols