Category Archives: Workout of the Day

Warm up # 13 Sorry guys…  For time: Muscle ups x 20 135 lb Thruster x 20 135 lb Strict press x 20 Knees to elbows x 20 Glute ham sit ups x 20 Toes to bar x 20 Lateral barbell jumps x 20 30″ box jumps x 20 Burpees x 20

Warm up:  Sotts press x 15   Glute ham raise x 15 x 2 rounds 1. Overhead Squat x 50 reps (This is one set as heavy as possible) 2. Every minute on the minute for 20 minutes: 2 Deadlifts 2 Hang power cleans 1 Jerk

Warm up of your choice 1. Row 100 meters x 4 with 45 seconds rest between efforts 2.  “Grace” For time: 135 lbs from ground to shoulders to overhead x 30 reps Or Running Grace: 10 rounds for time of: 135 lbs from ground to shoulders to overhead x 3 100 meter run

Warm up # 23 1. Behind the neck jerk: 1,1,1,1,1,1,1,1,1,1 2. “Annie” 50,40,30,20,10 reps for time of: Double unders Sit ups  

Yo. We are having another strongman contest this year. Check out the link below to find out more.http://strongmanchallenge.wordpress.com/ Warm up # 1 “Cindy” As many rounds as possible in 20 minutes of: 5 Pullups 10 Pushups 15 Air squats Or “Cindysaurus” As many rounds as possible in 20 minutes of: 5 Rope climbs 10 WeightedContinue reading “WOD Wednesday May 9th”

Yo. We are having another strongman contest this year. Check out the link below to find out more.http://strongmanchallenge.wordpress.com/ Warm up # 13 1. Weighted pullup: 5,5,5,5,5 2. “Elizabeth” 21,15,9 reps for time of: 135 lb Clean Ring dips

Yo. We are having another strongman contest this year. Check out the link below to find out more.http://strongmanchallenge.wordpress.com/ Warm up # 5 1. Front squat: 1,1,1,1,1 2. 2012 CrossFit Games Regional: Individual Event 1 “Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups

Yo. We are having another strongman contest this year. Check out the link below to find out more. http://strongmanchallenge.wordpress.com/ We will also be going to the Heart WOD at F5 CrossFit on May 5th. We will meet at the gym at 7 am. http://www.facebook.com/#!/events/276118812463387 “Yo momma so crazy” For time: 115lb Snatch x 30 reps 115lbContinue reading “WOD Friday May 4th”

Yo. We are having another strongman contest this year. Check out the link below to find out more. http://strongmanchallenge.wordpress.com/ We will also be going to the Heart WOD at F5 CrossFit on May 5th. We will meet at the gym at 7 am. http://www.facebook.com/#!/events/276118812463387 Warm up # 1 1. Max reps in 3 minute intervals of theseContinue reading “WOD Thursday May 3rd”

Yo. We are having another strongman contest this year. Check out the link below to find out more. http://strongmanchallenge.wordpress.com/ We will also be going to the Heart WOD at F5 CrossFit on May 5th. We will meet at the gym at 7 am. http://www.facebook.com/#!/events/276118812463387 Warm up # 2 ” Curly Sue” 30 Deadlifts @ 315 15 Muscle upsContinue reading “WOD Wdnesday May 2nd”