Category Archives: Workout of the Day

Warm up of your choice. 1. Deadlift 2,2,2 2. For time: 21,15,9 95lb Overhead Squat 95lb Sumo Deadlift High Pull 95lb Thruster Earning their Turkey on Thanksgiving Day

The Gym will be open tomorrow from 11:00 till the end of the workout and then closed for the remainder of the day. Come one come all earn your turkey. Warm up # 6 For Time: HSPU x 30 Air squats x 60 Sit ups x 60 Pushups x 30 Mountain Climbers x 60 (singleContinue reading “WOD Wednesday November 25th”

  Please read this. Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit.  Four members of that affiliate were killed.. CrossFit is launching a hero WOD fundraiser for our four fallen soldiers. On December 5th, we are asking affiliatesContinue reading

Warm up # 12 For time:  20 pullups 15 power cleans 135lbs 10 Pushpress 135lbs 5 burpees x 5 rounds Here is Phil Pfister wining the WSM in 06′. It always comes down to the stones.

The Gym will be closed November Thursday 26th in observance of Thanksgiving. Warm Up # 2 1. Overhead Squat 3,3,2,2 2. For Time: 40,30,20,10 135lb Deadlift Pushups    

Warm up of your choice 1. Pullups max reps x 1 set (kpping) 2. Power clean 1,1,1,1 3. Pullups max reps x 1 set (strict) 4. Pistol Practice 10,10,10,10 each leg

Warm up # 5 1. Press 5,5,3,3,2,2 2. For time: 800 m run Wait 5 minutes 400 m run Wait 5 minutes 200 m run 3. Max tire flips in 1 minute

Warm Up #  20 “Natasha” Pullups x 50 2 pood swings x 50 30″ box jumps x 50 Wall Balls x 50

Warm up # 1 “Diane” 21,15,9 225lb Deadlift Handstand Pushups

Warm up # 10 1. Two hands anyhow 1,1,1 2. Back Squat 5,5,5 3. Weighted dips 5,5,5 4. Row Max meters in 1 minute