Category Archives: Workout of the Day

Holiday Hours are as follows, may be subject to change. Dec 28th regular hours Dec 29th regular hours Dec 3oth am hours and 6pm class Dec 31st  6 pm class only January 1st pm hours only Warm up: Double unders x 15 , Glute ham raise x 15 for  3 rounds 1. Deadlift 5,5,5,15 2. Couplet fromContinue reading “WOD Monday December 28th”

Warm up # 4 1. Push press 3,2,1,3,2,1 2. For time: AMRAP in 15 minutes 115 lb Sumo deadlift high pull x 8 24″ Box jump x 16

Warm up # 25 For time: 1. 100 pullups,  for every time you get off the bar, you must run 200 meters.  For time: 2. 50 handstand pushups, for every time you stop, you must row 250 meters.

Warm up # 9 1. Back squat: 2,2,2,2  2. For time: 225 back squat x 5 185 front squat x 5 95 Overhead squat x 5  x 5 rounds

Warm up of your choice 1. Turkish get up: find your 1 rep max 2. Weigted pullups: find your 1 rep max 3. Weighted dips: find your 1 rep max 4. 1 k row max Holiday Hours are as follows, may be subject to change. Dec 21 regular hours Dec 22nd regular hours Dec 23rd amContinue reading “WOD Friday December 18th”

Warm up # 18 For time: 30 Pullups 20 Box jumps 24″ 10 Back squat 115lb 30 Box jumps 24″ 20 Back squats 115lb 10 pullups 30 Back squats 20 Pullups 10 Box jumps 24″

Warm up # 15 95 lb Overhead step ups x 12 (20″) 95 lb Power snatch x 6 95 lb power clean x 12 x 6 rounds Holiday Hours are as follows, may be subject to change. Dec 21 regular hours Dec 22nd regular hours Dec 23rd am hours and 6 pm class Dec 24thContinue reading “WOD Wenesday December 16th”

Warm up # 23 1. Strict press: 3,3,3,10 2. 100 double unders/300 singles for time 3. 100 1.5/1 pood swings for time 4. 100/50 pushups for time  Holiday Hours are as follows, may be subject to change. Dec 21 regular hours Dec 22nd regular hours Dec 23rd am hours and 6 pm class Dec 24th closedContinue reading “WOD Tuesday December 15th”

Warm Up # 1 “Linda” aka 3 bars of death For Time 10,9,8,7,6,5,4,3,2,1 of: .75% bodyweight squat clean  Bodyweight bench press 1.5% bodyweight deadlift http://journal.crossfit.com/games2009/ Watch the 2009 Crossfit Games!

Warm up of your choice. “Cindy” Amrap in 20 minutes 5 pullups 10 pushups 15 air squats