Category Archives: CrossFit

The Gym is Open from 9:00am-1:00pm. Classes at 10:30am and 12:00pm. Warm up: bottom of squat hold, air squats, good mornings 1 . Back squat: 5 x 1 @ 95% 2 . Sisson Complete as many rounds as possible in 20 minutes of:1 rope climb5 burpees200-meter run If you’ve got a 20-lb. vest or bodyContinue reading “WOD Monday July 4th”

Warm up: back extensions, sit ups, empty bar power cleans 1 . Power clean: 8 x 1 @ 95% 2 . For Time: 30 Sit ups 60 kettlebell swings 30 sit ups 60 kettlebell high pulls 30 sit ups

Warm up: bottom of squat hold, sit ups, burpees 1 . Front squat: 5 x 2 @ 90% 2 . 6 Rounds for Time: 6 strict pull ups 3 Deadlifts ( increase weight each set) 100 meter run

Warm up: empty bar snatch work Every Minute on the minute for 40 minutes: 1st minute: 1 Snatch 2nd minute: Double under 3rd minute: 1 Snatch 4th minute: Muscle up

Warm up: plank, sit ups, jumping lunges 1 . Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks) 2. For Time: 500 Meter Row 25 Wall balls 50 Push ups 25 Wall balls 500 Meter Row

Warm up: 2 min on bike, Kang squats, glute ham raise, sit ups 1 . Back squat: 5 x 2 @ 90% 2 . As Many Rounds as Possible in 10 Minutes: 5 Hang Power Cleans 5 Shoulder to Overhead 10 Lateral barbell jumps (double count) 5 Toes to bar 5 pull ups 10 switchContinue reading “WOD Monday June 27th”

Warm up: back extensions, sit ups, empty bar power cleans 1 . Power clean: 8 x 1 @ 90% 2 . For Time: 30 Deadlifts 600 Meter Bike 120 kettlebell swings 2400 meter bike

Warm up: wrist stretches, bottom of squat hold, empty bar front squats 1 . Front squat: 3 x 4 @ 85% 2 . As many rounds as possible in 12 minutes: 6 Thrusters 12 Burpees over the bar 24 Sit ups

Warm up: 2 minutes on bike, tuck jumps, Burpees, rope climb technique 20 Rounds For Time: 1 Rope Climb 2 Power Cleans 4 Box jump Overs

Warm up: handstand hold, push ups, sit ups, lunges 1 . Push press + Jerk: 5 x 2 @ 90% (end each set of push presses with 1 jerk) 2 . For Time: 40 pull ups 80 Double unders 40 hang power snatch 80 Double unders