Workout of the Day – Page 268

WOD Wednesday July 6th

Time to sign up for this months Weightlifting Club! Meets Monday and Wednesday @ 6:30 p.m. and Saturdays @ 10:00 a.m. Get one-on-one coaching from Jim Denofa. Improve your Snatch and Clean & Jerk technique. $40.00 for current All Access members and $60.00 for all other members or non-members. Warm up: 2 Rounds: 10 RingContinue reading “WOD Wednesday July 6th”

WOD Tuesday July 5th

Time to sign up for this months Gymnastics Club! Get personalized coaching from Coach Tracy Rankin. Tuesday and Thursday at 6 p.m. Only $40 for current All Access members. $60 for all other members or non-members. Click to check out this weeks Workouts! KidsClub TONIGHT! $50.00 per child for one month of classes. 5pm for agesContinue reading “WOD Tuesday July 5th”

WOD Monday July 4th

4th of July Hours: The gym is open from 9 a.m. to 1 p.m. for open gym. With HavocFIT Class at 9:00 a.m. CrossFit at 10:30 a.m. and 12:00 p.m. Warm up: 10 Glute Ham Raise, 10 Kang Squat, 10 Sit ups, 10 Empty bar back squats Back Squat: 1, 1, 1, 1, 1 @Continue reading “WOD Monday July 4th”

WOD Friday July 1st

Warm up: 5 minutes of empty bar work Power clean: 8 x 1 @ 95% 2. For time: 50 Burpees 50 Pullups

WOD Thursday June 30th

Warm up: 2 rounds of – 10 Burpees / 15 Seated good mornings Front Squat: Front squat: 5 x 2 @ 90% 2. Front squats @ 50% x Max reps in one set *Don’t punk out. 3. Every minute on the minute for 16 Minutes: Odd: Turkish get up Right Even: Turkish get up Left

WOD Wednesday June 29th

Warm up: 2 rounds of: 1 minute of kettlebell stuff / 1 minute of jumping jacks Weighted Pullups: 5,5,3,3,1,1 2. As many Rounds as possible in 18 minutes of: 300 Meter run 20′ Handstand walk / 40′ Bear crawl 10 Glute ham sit ups

WOD Tuesday June 28th

Warm up: 2 rounds of – 30 seconds of Handstand or plank hold / 10 glute ham sit ups Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks) 2. For time: 100 Wallballs 100 Double leg mountain climbers *Partition reps as needed

WOD Monday June 27th

Warm up: 3 rounds of: 50′ lateral shuffle left, 50′ shuffle right, 10 air squats Back squat: 2, 2, 2, 2, 2 @ 90% 2. 8 Rounds for time of: 12 Kettlebell swings 24 Double unders

WOD Friday June 24th

Warm up: Empty bar work x 5 minutes Power clean: 8 x 1 @ 90% 2. 3 Rounds for time of: 300 Meter row 12 Thrusters @ 95 / 63 lbs

WOD Thursday June 23rd

Warm up: 2 rounds of 200 meter row 15 Sit ups / 15 Back extensions Front squat: 3 x 4 @ 85% 2. “Nicole” Max pullups in 20 minutes. Every time you come off the bar, run 400 meters. *If your mit’s are jacked up, do either pushups, handstand pushups, wallballs, or kettlebell swings instead.