Warmup 3 rounds of: 10 Ring Dips 10 Box Jumps 10 Squats Samson Stretch WOD 1st Weighted Pullups 5-5-5-5 2nd Tabata Slegdehammer Strikes Rest 1min Tabata Knees to Elbows Rest 1min Tabata Burpees *Alternate left and right side swings after each interval. *The round with the smallest amount completed is your score. THANKS TO STEVE ROBINSON FOR THE AWESOME JOB HE DID ON OUR...

Warmup 3 rounds of: Jump Rope 2min: 90sec of single unders, 30sec of double unders Rest 1min WOD 1st Deadlift 10-8-5-3 2nd “Cindy” AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air Squats PLEASE RESPECT OUR EQUIPMENT.  WHEN DROPPING WEIGHTS: 1. BE AWARE OF YOUR SURROUNDINGS 2. DO NOT DROP JUST THE BAR 3. DO NOT DROP BAR WITH ANYTHING LESS THAN 25LB PLATES ON EACH END 4. DO NOT DROP WEIGHTS ON WOODEN PLATFORMS OR ANY OTHER OBJECT….AGAIN BE...

Warmup Row 1K WOD AMRAP in 20min of: 95lb Thruster, 5reps 95lb Hang Power Clean, 7reps 95lb Sumo Deadlift Highpull, 10reps Why take fish oil? Today experts from around the world agree that including fish oil supplements as part of your regular diet can offer a whole host of other health benefits.  Some of these include: Regulating the body’s cholesterol levels Preventing heart disease Thwarting off certain types of cancer Helping with cognitive...

ATTENTION MEMBERS!!!  DEPENDING ON THE WEATHER WE MAY BE CLOSING THE GYM.  IF WE DECIDE TO CANCEL ANY CLASSES WE WILL POST IN THE MORNING.  SO PLEASE CHECK SITE BEFORE COMING TO GYM. Warmup As needed Team WOD Teams of two.  Only one athlete may work at a time.  Teams must complete all 100reps before moving onto next exercise. “Filthy 100” For time: 100 Box jump, 24 inch box 100 Jumping pull-ups 100 Kettlebell swings, 1 pood Walking...

Warmup CrossFit Warmup WOD 1st Shoulder Press 10-8-5 Push Press 5-5-3 2nd 3 rounds for time of: Row 500meters 21 Kettlebell Swings, 1.5 Pood 12 Handstand Pushups The Paleo Diet...

Warmup 50 Burpees Samson Stretch WOD 1st Back Squat 10-8-5-3 2nd For Time: Walking Lunge, 40steps 21 Pullups 21 Ab Mat Situps Walking Lunge, 40steps 18 Pullups 18 Ab Mat Situps Walking Lunge, 40steps 15 Pullups 15 Ab Mat situps Walking Lunge, 40steps 12 Pullups 12 Ab Mat Situps Walking Lunge, 40 Steps 9 Pullups 9 Ab Mat Situps Walking Lunge, 40steps 6 Pullups 6 Ab Mat...

FINISH ALL TESTS FOR LEVELS REST DAY/SKILL DEVELOPMENT/MAKEUP DAY Gluten: What You Do Not Know Might Kill You – Hyman,...

PLEASE FINISH ALL TESTS FOR LEVELS Warmup Row 1K WOD “Lynne” 5 rounds for max reps of: Body Weight Bench Press Pullups ***Rest 1min between exercises and 3mins between...

PLEASE FINISH ALL TESTS FOR LEVELS Warmup CrossFit Warmup WOD 1st Squat Snatch 5-5-3-3 2nd AMRAP in 15min of: 115lb Hang Power Clean, 15reps 12 Ring Dips 21 Situps Learning How to Do Full Snatches By Bill...

PLEASE FINISH ALL TESTS FOR LEVELS TEAM WOD DAY!!!  PLEASE TRY TO SHOW UP ON THE HOUR SO WE CAN PUT THE TEAMS TOGETHER. Warmup As needed Team WOD A version of the Stadium WOD from the 2009 Afiliate Cup Teams of 2 For time: 1st: 30 Wall Balls, 20lb -Each athlete must complete 30reps.  Only one athlete may be working at a time. 2nd: 2rounds for time of: -each athlete must complete all of the below exercises for 2rounds.  Both athletes may work at the...

 PLEASE FINISH ALL TESTS FOR YOUR LEVELS Team WOD on Thursday!!  Try to show up on the hour so we put the teams together. Warmup 3rnds of: 15 Buprees Samson Stretch WOD 1st Power Clean 3-3-3-3 2nd 5rounds for time of: 75lb Thrusters, 21reps Double Unders, 21reps 3rd Work on level deficiences A great video by Coach Glassman that talks about CrossFit and it’s relation to Core Strength and Midline Stability.  At the Chalkboard: Core Stability By...

Please make up Helen if you need to do so.  Otherwise,….. Warmup CrossFit Warmup WOD “Mary” AMRAP in 20 min of: 5 Handstand Pushups 10 Pistols 15...

Warmup As Needed WOD Challenge: complete WOD in less then 13min “Helen” 3 Rounds for time of: 400 meter Run 21 Kettlebell Swings, 1.5pood 12...