Category Archives: Workout of the Day

Warm up: 20 Jumping Jacks / 20 Mountain Climbers 1 . Push Jerk for the following sets: *Increase weight as you go 2, 2, 2, 1, 1, 1, 1, 1, 1 2 . For Time: 20, 10, 5 Hang Power Cleans 30, 20, 10 Handstand Push ups 40, 30, 20 GHD Sit ups

Warm up: 1 Minute on Bike / 30 Seconds of Front Rack Stretches / 10 Empty Bar Squats 1 . 5 Sets of 2 Reps: Front Squat 2 .  As Many Rounds as Possible in 8 Minutes: 8 Toes to Bar 16 Double Unders Immediately into; As Many Rounds as Possible in 4 Minutes: EmptyContinue reading “WOD Monday March 11th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Air Squats 1 . For Time: 1000 Meter Row 2 . 6 Rounds for Time: 12 Pull ups 6 Power Clean and Jerks

Open Workout Tonight At The 6:30 p.m. Class! Warm up: 1 Minute on Bike / 5 Behind the Neck Press / 5 Overhead Squats / 5 Heaving Snatch Balance / 5 Hang Muscle Snatch / 5 Hang Snatch 1 . Reps: 3, 3, 3, 2, 2, 2, 1, 1, 1 Hang Snatch *Hold on to barContinue reading “WOD Thursday March 7th”

Warm up: 1 Minute on Bike / 10 Ring Rows / 10 Sit ups / 5 Tuck Jumps / 5 Empty Bar Thrusters 30 Rounds For Time: 1 Cluster 2 Box Jump Overs 1 Muscle up 2 Box Jump Overs

Warm up: 20 Jumping Jacks / 20 Mountain Climbers 1 . Push Jerk for the following sets: *Increase weight as you go 2, 2, 2, 2, 1, 1, 1, 1, 1 2 . For Time: 40 Calorie Bike 20 Power Snatches 40 Glute Ham Sit ups 20 Power Snatches 40 Calorie Bike

Warm up: 1 Minute on Bike / 30 Seconds of Front Rack Stretches / 10 Empty Bar Squats 1 . 5 Sets of 2 Reps: Front Squat 2 .  Every 3 Minutes for 5 Sets: 100 Meter Run 20 Wallballs 40 Double Unders

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Air Squats 1 . For Time: 1500 Meter Row 2 . Every Minute on the Minute for 20 Minutes: 1st Minute: Deadlift ( Start at 10 down to 1 on the last round ) 2nd Minute: Rope Climb ORContinue reading “WOD Friday March 1st”

THE CROSSFIT OPEN STARTS TODAY! CLICK TO SIGN UP! WE ARE DOING THE OPEN WORKOUT TONIGHT AT THE 6:30 P.M. CLASS! Warm up: 1 Minute on Bike / 5 Behind the Neck Press / 5 Overhead Squats / 5 Heaving Snatch Balance / 5 Hang Muscle Snatch / 5 Hang Snatch 1 . Reps: 3,Continue reading “WOD Thursday February 29th”

THE CROSSFIT OPEN STARTS FEBRUARY 29TH! CLICK TO SIGN UP! Warm up: 1 Minute on Bike / 10 Push ups / 30 Second Handstand Hold / 10 Ring Rows / Empty Bar Clean and Jerk Work For Time: 10 Power Cleans 20 Handstand Push ups 10 Power Clean and Jerks 20 Chest to Bar PullContinue reading “WOD Wednesday February 28th”