Category Archives: Workout of the Day

Warm up # 6 1. Deadlift 10,10,10 2. For time:  185 powerclean x 5 Handstand pushups x 5 x 3 185 deadlift x 10 burpees x 10 x 3 Part 2 is one continuous effort, the clock does not reset after the first couplet.

Warm up of your choice The Army PT test: CrossFit Style Warm up of your choice Four rounds of: Max pushups in 30 seconds Rest 30 seconds Max Situps in 30 seconds Rest 30 seconds 800 meter run Thr next round begins precisely 6 minutes after the beginning of the 800 meter run. Add all pushups,Continue reading “WOD Friday March 19th”

Warm up # 1 1. Snatch 1,1,1,1,1 2. For time:  95 lb Burpee clusters x 50

Warm up # 24 1. Bench press 3,3,3,15 2. For time:     50 kb clean and jerk 53/25     100 jumpimg  pullups        50 double unders     100 mountain climbers     50 box jumps     100 sit ups

Warm up # 12 Nate In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings As many rounds as possibleContinue reading “WOD Tuesday March 16th”

Warm up #8 1. Back squat 5,5,5 2. For Time:  Back squat 135 x 30 Front Squat 135 x 20 Overhead squat 135 x 10

The Gym will be closed this afternoon, but will be opened tomorrow for normal open gym hours: 10-1. Warm up of your choice “Annie” 50,40,30,20,10 Double unders Sit ups

The gym will be open for am hours only on Friday March 12th. The 2010 CrossFit  Games Sectional qualifiers are being held in Tulsa OK and all are welcome to come. http://www.nextgenerationcrossfit.com/south_central_sectionals/  Warm up # 25 Danny Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of dutyContinue reading “WOD Thursday March 11th”

The gym will be open for am hours only on Friday March 12th. The 2010 CrossFit  Games Sectional qualifiers are being held in Tulsa OK and all are welcome to come. http://www.nextgenerationcrossfit.com/south_central_sectionals/  Warm up # 9 200 m sandbag run 80 feet of long  jumps 100 m sandbag run 80 feet of long jumps 40 2Continue reading “WOD Wednesday March 10th”

The gym will be open for am hours only on Friday March 12th. The 2010 CrossFit  Games Sectional qualifiers are being held in Tulsa OK and all are welcome to come. http://www.nextgenerationcrossfit.com/south_central_sectionals/  Warm Up # 22 225 Deadlift x 15 Muscle Ups x 5 x 5 rounds