Category Archives: Workout of the Day

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”

Warm up of your choice  JT In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 First posted 6 July 2005 Handstand push-ups Ring dips Push-ups 21-15-9 reps, for time