Category Archives: Workout of the Day

Also on September 17 we are carpooling up to Crossfit 405 for fight gone bad. All participants should donate to the cause! Fight Gone Bad 6 On September 17th, thousands of CrossFitters will be enduring 17 minutes of pure grit and dedication in honor of those who have sacrificed their whole lives to service. The event begins atContinue reading “W.O.D Friday September 16”

warm up # 10 2 minutes on each movement rest 1 minute between each movement air squats pushups double unders pullups box jumps @ 20 inches ring dips situps jumping alternating lunges burpees row for calories score is total number of reps for all movements. Also on September 17 we are carpooling up to Crossfit 405 forContinue reading “W.O.D Thursday September 15”

Warm up # 7 1.On the minute every minute for ten minutes perform 2 back squats @ 85% of one rep max. 2.150 lb sled pull x 40 yards, sprint 40 yards x 4 max efforts – rest as needed between efforts Meet us tomorrow at mikes for the CrossFit games on Espn2 @ 8. Also on September 17 weContinue reading “W.O.D Wednesday September 14”

Warm up # 2 1. Push press 5-5-5-5-5 2. For time: Bench press 100 reps @ 135 every 2 minutes interval perform 12 kettlebell swings @ 2 pood / 1.5 pood

Warm up #  25 “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. or smurph for time: 800 m run 50 pullupsContinue reading “W.O.D Monday September 12”

We have Journey of Freedon shirts at the gym for sale. $20.00 per shirt, all procedes go to the Disposable Heros Project. http://www.facebook.com/JourneyOfFreedom http://www.altus.af.mil/news/story.asp?id=123268981 http://www.kfor.com/videobeta/?watchId=ff284710-cd7c-4063-b812-cf3f2ce7675b Warm up of your choice “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps I dare you to not tear up.

We have Journey of Freedon shirts at the gym for sale. $20.00 per shirt, all procedes go to the Disposable Heros Project. http://www.facebook.com/JourneyOfFreedom http://www.altus.af.mil/news/story.asp?id=123268981 http://www.kfor.com/videobeta/?watchId=ff284710-cd7c-4063-b812-cf3f2ce7675b\ warm up # 2 1. Deadlift: 5-5-3-3-1 2. Max calorie row in 1 minute max reps of Deadlift @ 75% of 1 rep max in one minute rest 60 secondsContinue reading “W.O.D Thursday September 8th”

We have Journey of Freedon shirts at the gym for sale. $20.00 per shirt, all procedes go to the Disposable Heros Project.  http://www.facebook.com/JourneyOfFreedom   http://www.altus.af.mil/news/story.asp?id=123268981 http://www.kfor.com/videobeta/?watchId=ff284710-cd7c-4063-b812-cf3f2ce7675b\ Warm up # 6 “16 Candles” For time: Run 1600 meters with a 25 lb plate 160 double unders 16 Power cleans @ 160 lbs Bros….. Chicas…..      

We have Journey of Freedon shirts at the gym for sale. $20.00 per shirt, all procedes go to the Disposable Heros Project.  http://www.facebook.com/JourneyOfFreedom   http://www.altus.af.mil/news/story.asp?id=123268981 http://www.kfor.com/videobeta/?watchId=ff284710-cd7c-4063-b812-cf3f2ce7675b\ Warm up # 5 1. Weighted pullup: 5,4,3,2,1 2. 5 rounds for time of: Back squat x 3 @ 80% of 1 your rep max Muscle ups x 5  

We have Journey of Freedon shirts at the gym for sale. $20.00 per shirt, all procedes go to the Disposable Heros Project.  http://www.facebook.com/JourneyOfFreedom   http://www.altus.af.mil/news/story.asp?id=123268981 http://www.kfor.com/videobeta/?watchId=ff284710-cd7c-4063-b812-cf3f2ce7675b\ Warm up # 25  “Labor” 5 Rounds for time of: 100 meter sandbag run  80/40 10 tire flips 100 meter farmers carry  70/35