Category Archives: Workout of the Day

Warm up # 10 1. 275 Deadlift: max reps in 3 minutes 2. Handstand pushups: max reps in 3 minutes 3. Farmers walk: max distance in 3 minutes 130’s/70’s 4. 45lb weighted pushups: max reps in 3 minutes 5. Burpees: max reps in 3 minutes Rest 3 minutes between movements

Warm up: Double unders x 20 Mountain climbers x 20 x 2 1. Randy In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.   First posted 13 February 2008 75# power snatch, 75 reps For time 2. 500 m rowContinue reading “WOD Wednesday May 26th”

Warm up # 5 “Semper Fi” AMRAP 20 min 200 meter sprint 20 situps 10 pullups 5 (95lb) clusters

Warm up # 12 This one is coutersy of CrossFit Renaissance For time: 30 Cleans 135lbs 10 pullups 20 Cleans 135lbs 20 pullups 10 cleans 135lbs 30 pullups

Warm up of your choice 1. Deadlift 15,15,15 2. For time: Double couplet 200 m run 30 pushups x 3 rounds 100 m sandbag run 15 pullups x 3 rounds Anyone know who this is?

Warm up # 8 For time: 500 m row 10 burpee clusters @115 8 Handstand pushups 6 power snatches @115 4 Pistols per leg 2 muscle ups 1 mile run

Warm up # 4 “Fran” 21,15,9 95lb Thrusters Pullups

Warm up # 18 1. Bench press 5,5,3,3,1,1 2. For time: 20,15,10,5  2 pood Kettlbell swings Double unders Glute ham situps

Thanks to everyone who came out this past saturday. It was nice to see you all without having to yell at you. Warm up # 3 “The real 300” 135lb deadlift x 10 135lb back squat x 10 135lb push press x 10 x 10 rounds

Reminder!!! We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. There is a sign up sheet at the gym, please let us know what you will be bringing. Thanks. Warm up of your choice For time: 20,15,10,5 Single arm kettlebell step up press 35/25 Pullups