Category Archives: Workout of the Day

Warm up of your choice 1. 10 minutes of something you suck at 2. 3 rounds for time of: 155 lb power clean x 10 Glute ham sit ups x 20 Double unders x 40

Warm up # 16 1. Dumbell Bench Press: 5,5,5,5,5 2. For Time: Burpee Pullups x 20 Box jumps x 4 Burpee Pullups x 16 Box jumps x 8 Burpee Pullups x 12 Box Jumps x 12 Burpee Pullups x 8 Box Jumps x 16 Burpee Pullups x 4 Box Jumps x 20

Warm up # 5 1. Deadlift: 3,3,3,3,3 2. As many rounds as possible in 10 minutes of: 95 lb sumo deadlift high pull x 10 100 meter run

Warm up # 13 1.  Hang power snatch: 2,2,2,2,2 2. 5 rounds for time of: 1 Ring handstand pushup 2 Wall climbs 3 Handstand pushups 40 Feet of handstand walk

Warm up # 15 Workout 4 From the CrossFit Games Regionals For time: 100 Pull-ups 100 Kettlebell swings (53lb / 35lb) 100 Double-unders 100 Overhead squats (95lb / 65lb)

Come to the gym @ 2 pm this Saturday for our second Relay for Life fundraiser workout!! Warm up of your choice 21-15-9 reps for time of: Deadlift (315lb / 205lb) Box jump (30”/24”)  or 21-15-9 reps for time of: 2 pood swings  115 lb thrusters

Warm up # 8 1. Weighted dip 5,5,5,5,5 2. Five rounds each for time of: 5 Handstand pushups 10 Burpees 15  pullups 20 Box jumps @ 20″ Rest 2 minutes between each round.

Warm up # 10 “Blame it on Genti” For time: 31 Front squats @ 95 lbs 31 Push press @ 95 lbs 31 Bench press @ 95 lbs 31 Clean and jerks @ 95 lbs 31 Power snatches @ 95 lbs 31 Deadlifts @ 95 lbs 31 Clusters @ 95 lbs

Yo, If you guys are intersested in the Strongman contest on the 25th of June, or if you know anyone who would be interested, click the link above or to the left to register. The sooner we get people registered the sooner I can give further details on the logistics of the event. Thanks! WarmContinue reading “WOD Tuesday May 17th”

Warm up # 9 1. Front Squat x 20 2. Complete as many rounds as possible in five minutes of: 275 pound Deadlift, 3 reps 115 pound Push press, 7 reps