Category Archives: CrossFit

Warm up: good mornings, lunges, sit ups 1 . Deadlift: 5 sets of 5 reps 2 . For Time: 6, 5, 4, 3, 2, 1 Wall Climbs 300 Meter Run after each set of wall climbs

Warm up: Planks, Push ups, Plank up downs 1 . Superset 6 Sets of Each: 2 Turkish Get ups per Arm Right # of GHD sit ups 2 . 3 Rounds for Time: 10 Power Snatches 10 Burpees over the Bar

Warm up: sit ups, tuck jumps, empty bar thrusters 5 Rounds For Time: 5 Hang Cleans 10 Thrusters 15 Box Jump overs Then, add weight to your bar and complete: 10 Rounds For Time: 1 Rope Climb 2 Clusters @ Heavy 30 Double Unders

Warm up: bear crawls, push ups, sit ups 1 . Seated Strict Press: 4, 4, 4 2 . Bench Press: 5, 5, 5 3 . For Time: 30/20 Calorie Bike 15 Ball over shoulder 30/20 Calorie Bike

Warm up: glute ham raise, sit ups, bottom of squat stretch 1 . Back Squat: 5 Sets of 2 Reps *increase weight each set 2 . As Many Rounds as Possible in 15 Minutes: 5 Pull ups 10 Ring Push ups 15 Sit ups

The Gym is Closed this Saturday For The Worlds Strongest Manateam Event! Warm up: tuck jumps, air squats, empty bar work 1 . Every 90 Seconds for 10 Sets: 1 Clean 2 . 10 Rounds For Time: 1 Rope Climb 2 Deadlifts 4 Pull ups

The Gym is Closed this Saturday For The Worlds Strongest Manateam Event! Warm up: Planks, Push ups, Plank up downs 1 . Superset 6 Sets of Each: 2 Turkish Get ups per Arm Right # of GHD sit ups 2 . As Many Rounds as Possible in 8 Minutes: 16 Wallballs 8 Calorie Bike 4Continue reading “WOD Thursday September 15th”

The Gym is Closed this Saturday For The Worlds Strongest Manateam Event! Warm up: Empty bar snatch warm up 2 Rounds For Time: 100 Double Unders 50 Burpees 25 Snatches

Warm up: bear crawls, push ups, sit ups 1 . Superset for 3 Sets of each: 5 Seated Strict Press 3 Bench Press 2 . For Time: 1000 Meter Row Then break up however you like: 100 Sit ups 200 Kettlebell Swings 300 Mountain Climbers

Warm up: glute ham raise, sit ups, bottom of squat stretch 1 . Back Squat: 5 Sets of 3 Reps *increase weight each set 2 . 3 Rounds For Time: 12 Toes to bar 12 Thrusters