Category Archives: Workout of the Day

The CrossFit Open Starts Friday!  Get Signed up! Warm up: 10 PVC Pull Throughs, 1 minute in the bottom of a squat, 5 Behind the Neck Press, 5 Heaving Snatch Balance, 5 Overhead Squats 1. Every 90 seconds for 4 sets: 3 Position Snatch(Full Squat): High Hang at Hips + Just Above Knees + Just BelowContinue reading “WOD Thursday February 21st”

The CrossFit Open Starts Friday!  Get Signed up! Warm up: 2 Rounds:1 minute of Jump Rope, 5 Burpees 11 Rounds for Time: 10 Air Squats 9  Double Unders 8 Mountain Climbers 7 Hang Power Cleans 6 Front Rack Lunge (3 Per Leg) 5 Push Press 4 Glute Ham Sit ups 3 Strict Pull ups 2Continue reading “WOD Wednesday February 20th”

The CrossFit Open Starts Friday!  Get Signed up! Warm up: 10 Back Extensions, 10 Sit ups, 30 Second Handstand Hold, 10 Push ups 1. Every 2 Minutes for 8 sets: 2 Power Cleans + Right # of Wall Climbs or Handstand Push ups 2. 6 Rounds for Time: 6 Toes-to-bar 4 Pistols 2 Thrusters 4Continue reading “WOD Tuesday February 19th”

The CrossFit Open Starts Friday!  Get Signed up! Warm up: 10 Hip Bridges, 1 Minute Wall sit, 10 Sit ups, 1 Minute in the Bottom of a Squat, 10 Kang Squats 1. 30 minutes to find a max: Back Squat 2. For Time: 500 Meter Row 25 Pull ups 500 Meter Run 25 Burpees

SEE YOU GUYS AT 9:30 A.M.  Today’s workout is for a Local Family. We are doing a fundraiser WOD in honor of baby Lorelai after her passing, her parents are members of Local CrossFit Gym CrossFit Gaspar. Lorelai sadly passed away after a long battle of unexpected liver failure. We cannot begin to even imagineContinue reading “TRIBUTE WOD Saturday February 16th”

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 2 Rounds: 10 Back extensions, 10 Sit ups 1. Every 3 minutes for 4 Sets: 100 Meter Row 20 Kettlebell Swings 2. Open Workout 16.1: Complete as many rounds and reps as possible in 20 minutes of: 25-ft. Overhead walking lunge 8Continue reading “WOD Friday February 15th”

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 10 Banded Good Mornings, 10 Lunges, 1 Minute Plank “Double Date” As many Rounds as possible in 14 minutes: 7 Taters 7 Push ups on Kettlebell 7 Sit ups 7 Double Legged Mountain Climbers Then 7 Rounds for Time: 1 DeadliftContinue reading “WOD Thursday February 14th”

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 30 sec handstand hold, 10 Behind the Neck Press, 1 min Jump Rope For Time: 50 Double Unders 5 Power Snatches 25 Handstand Push ups 10 Power Snatches 50 Double Unders 15 Power Snatches 25 Handstand Push ups 20 Power Snatches 50Continue reading “WOD Wednesday February 13th”

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 10 Back Extensions, 10 Jumping Lunges, Empty bar clean and Jerk work 1. Every 90 seconds for 10 Sets: 1 Full Clean + 2 Jerks 2. For Time: 2, 4, 6, 8, 10, 12, 14 Burpee Box Jump Overs Hang Power Cleans

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 10 PVC Pull throughs, 10 Duck Walk Steps, 10 Behind the neck Press, 10 OHS 1. 20 Minutes to find a max: Overhead Squat 2. 2 Rounds for Time: 500 Meter Run 25 Wallballs