Category Archives: Workout of the Day

Warm up # 5 4 rounds for time of: 20 Pullups 20 Box jumps 24″ 20 Wallballs 20/14 20 Jumping lunges (10 per leg) 20 Kettlebell swings 1.5 pood/1 pood

TODAY IS THE 1st RENT IS DUE. THANKS. Warm up: Double unders x 15 Burpees x 5  x 3 rounds “Amanda” Three rounds, 9-7- and 5 reps, for time of: Muscle-up 135 pound Squat snatch Hey guys please check ou the Fight Gone Bad tab on the top of the screen. It is a great fundraiserContinue reading “WOD Tuesday September 1st”

Warm up # 3 1. Sotts press: 5,5,3,3,1 2. For time: 1k run 25 Push press’ 135lbs ( No jerks) 50 Hang Power cleans 135lbs

Warm up # 20 1. Back squat x 50 reps This is 1 set as heavy as possible. 2. For time: 50,40,30,20,10 Double unders pushups

Warm up of your choice 1. Run 400 meters 2. As many rounds as possible in 10 minutes of: 10 pullups 10 30″ air squat box jumps

Warm up # 2 Hansen Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine). First posted 2 May 2009 Five rounds: 30Continue reading “WOD Thursday August 26th”

Warm up # 8 1. Power clean: 5,5,3,3 2. “Grace” 30 reps for time of 135lb clean and jerk

Warm up # 16 Max reps in 3 minutes of the following 5 movements: 1. Tire flips 2. Pullups 3. Lateral barbell jumps 4. Bottoms up kb press 1 pood 5. 275lb deadlift 1 minute rest between movements. This is probably my all time favorite Louis CK stand up bits. There is pretty graphic language, butContinue reading “WOD Tuesday August 24th”

Warm up # 1 1. Back squat: 5,5,3,3 2. Courtesy of CrossFit Renaissance: For time: 100 lb overhead squat x 100 reps On the first putdown do 10 Powercleans. Add 5 powercleans for each additional putdown.

Warm up of your choice 1. 2 hands anyhow: find 1 rep max  2. As many rounds as possible in 10 minutes of: 20″ box jump 95lb power snatch Start at 1 rep of each, for every subsequent round 1 rep is added to each movement: first round 1 rep each, second round 2 repsContinue reading “WOD Friday August 20th”