Category Archives: Workout of the Day

Warm up # 4 1. Push press: 5,5,5,5,5 2. 3 rounds for time of: 15 Hang power cleans @ 2/3 bodyweight 25 box jumps @ 20″

Warm up: 1 minute of pushup plank hold, 1 minute of handstand hold, 1 minute of bar hang 1. Weighted Pullup: 10,10,10 2. For time: 30 Kettlebell swings @ 1.5 pood 25 Kettlebell swings @ 2 pood 20 Dumbell snatches (each hand) @ 45 lbs 15 Dumbell snatches (each hand) @ 60 lbs 10 Thrusters 115 lbsContinue reading “WOD Wednesday February 15th”

Hey guys the gym will be closed this Saturday. Krys, Shane, Jasmine and I will be competing in the Exile Open @ CrossFit Exile in Moore OK. http://www.crossfitexile.com/ You are welcome to come up and checkout the meet. It is from 8:30 am to 4 pm. Warm up # 14 ” Foreplay” 14 rounds for timeContinue reading “WOD Tuesday February 14th”

Hey guys the gym will be closed this Saturday. Krys, Shane, Jasmine and I will be competing in the Exile Open @ CrossFit Exile in Moore OK. http://www.crossfitexile.com/ You are welcome to come up and checkout the meet. It is from 8:30 am to 4 pm. Warm up # 10 1. Back squat: 3,3,3,3,3 2. 3 rounds,Continue reading “WOD Monday February 13th”

Hey Guys, Saturday @ 2 pm is Leeloo’s 3rd birthday party at the gym. Stop by and bring your families if you get a chance. Thanks. Warm up of your choice “Leeloo” As many rounds as possible in 20 minutes of: Deadlift 275 x 5 Overhead squat 115 x 5 Burpees x 5

Warm up # 22 1. Hang Snatch (aka hang squat snatch): take 20 minutes to work on technique. 2. Sotts press: 3,3,3,3,3 3. Max rep thrusters @ 65/45 lbs in 2 minutes. I would like to thank everyone for their cooperation as we transition into a more organized and productive facility. Thanks.  

Warm up # 7 1. Split jerk: Take 20 minutes to work on technique 2. As many rounds as possible in 8 minutes of: 2 Broad jumps @ 6′  4 one leg  burpees 6 Double leg mountain climbers This is the heaviest Clean and jerk of all time.    

Starting this Wednesday, February 8th, we will be offering classes at 5 pm and 6 pm daily. During class time there will be NO open gym access. If you plan on attending either session make sure you are stretched out prior to the start of class. Arriving late to the 5 pm class will push you intoContinue reading “WOD Tuesday February 7th”

Warm up # 23 1. Front squat: 1,1,1,1,1 2. “Diane” 21,15,9 reps for time of: 225lb Deadlift Handstand pushups or “Dianasaurus” 12,9,6 reps for time of: 365 Deadlift Ring Handstand pushups  

Warm up of your choice 1. Bench press: 3,3,3,3,3 2. Jumping bulgarian split squats: 50 reps each side as quickly as possible (break up as needed)  3. Max effort: 2000 meter row