Category Archives: Workout of the Day

Warm up of your choice 1. Two hands anyhow: 1,1,1,1,1,1 2. 3 rounds for time of: 50 double unders 10 Hang power cleans @ 155lbs

The Gym will be opened from 10 am to 1 pm only today. Warm up #  24 “Gobble Gobble” For time: 32 kilo kb snatch x 20 (10 each side) 315lb deadlift x 30 135lb from shoulder to overhead x 40 32 kilo kb thruter x 50 (25 right, 25 left)  

ANOUNCEMENT!! The gym will be open from 10 am till 1 pm only on Thursday November 24th. Warm up # 8 1. Bench Press: 3,3,3,3,3 2. For time: 25,20,15,10,5 reps of: Pullups Jumping lunges (Double count)

Warm up # 21 1. 3/4 bodyweight overhead squat x max reps within 3 sets. Rest 3 minutes between efforts. 2. For time: 20 Burpees 20 Thrusters @ 3/4 bodyweight 20 Burpees

Warm up # 25 Courtesy of  my best friend Bill Shiffler. Owner of CrossFit Rennasaince- “DeNofa” 100- 60kg/40kg Power Cleans *Begin the workout with 10 24kg/16kg swings *Every minute on the minute, do 10 24kg/16kg swings

Warm up of your choice For time: 75 Handstand pushups Everytime you come off the wall do 10 toes to bar as a penalty

Warm up # 22 1. Snatch: 1,1,1,1,1 2.  For time: 100 lb dumbell power snatch x 1 90 lb dumbell power snatch x 2 80 lb dumbell power snatch x 3 70 lb dumbell power snatch x 4 60 lb dumbell power snatch x 5 50 lb dumbell power snatch x 6 40 lb dumbell power snatch x 7 30 lbContinue reading “WOD Thursday November 17th”

Warm up # 18 1. Push press: 3,3,3,3,3 2. For time: Wallballs x 100 Bearcrawl x 400 feet

Warm up # 19 1. Srtict pullup ladder: Do 1 pullup on the first minute 2 on the second 3 on the 3rd and so on until you can no longer continue 2. 3 rounds for time of: 30 double unders 30 lateral barrier jumps (double count) 30 box jumps @ 20″ 30 hand plantedContinue reading “WOD Tuesday November 15th”

On December 3rd we will be having a WOD for the Heart. It is a Fundraiser workout for Vanessa’s Big Heart Foundation. http://www.bigheartfoundation.org Check the gym for details. Warm up # 1 1. Front squat: 5,5,5,5,5 2. Grace: 135 lb from ground to shoulder to overhead x 30 reps for time Full lockout of knees, hips, andContinue reading “WOD Monday November”