Rest Day/Make up Day/Skill...

***ATTENTION MEMBERS*** THE GYM WILL BE CLOSED TODAY FOR REGULAR CLASSES!!! WE WILL BE HOSTING OUR WINTER BASH.  IF YOU ARE NOT COMPETING, STOP DOWN AND CHEER ON THOSE WHO...

Warmup Row 1K WOD 5 rounds for time of: 10 Handstand Pushups 10 Toes to Bar 20 Burpees 20 Box Jumps,...

Warmup CrossFit Warmup WOD 1st Bench 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd 3 rounds for time of: 30 Kettlebell Swings, 1.5pood 25 Wall Balls, 20lb 20 Pullups 15 Close Grip Bench Press,...

Warmup As Needed for Team WOD Team WOD “Team Angie” For Time: 200 Pullups 200 Pushups 200 Situps 200...

Warmup 3 Rounds of: 10 Pushups 10 Pullups 10 Air  Squats Samson Stretch WOD 1st Shoulder Press 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd 3 Rounds for time of: 30 Box Jumps, 24″/20″ 25 Pushups 20 Knees to Elbows 15 Push Press,...

Rest Day/Make up Day/Skill...

Warmup Run 1mile WOD “Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift 1 1/2 BW Bench BW Clean 3/4...

Warmup Jump rope 5min or 150 Double Unders WOD 1st Squat 3-3-3(or more) Set1-70% Set2=80% Set3=90% 2nd 3 rounds for time of: Run 400 meters 30 Overhead squats, 75 pounds 21...

Warmup CrossFit Warmup WOD 1st Bench 3-3-3(or more) Set 1=70% Set2=80% Set3=90% 2nd Close Grip Bench 10-10-10-10-10 Ring Dips max Reps...

Warmup As needed for Team WOD Team WOD For time: 21-15-9 95lb/65lb Thrusters Pullups 1. Each athlete must perform the number of reps above (2-15-9) 2. Teams must complete a 400meter run together between each round 3. The barbell must never touch the ground throughout the entire workout.  If you have to shed weight one athlete must hold the bar.  The bar will come with you during the run.  The  bar can be as light at you want for the run (ie shed...

Warmup Row 1K WOD 1st Deadlift 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd 2 Rounds for time of: 200 Double Unders 50 135lb/95lb Deadlifts 50 Wall balls, 20lb/16lb 1 mile...

Warmup Run 1 mile WOD 1st Shoulder Press 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd “Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch...

REST DAY/MAKEUP DAY/SKILL...

GYM CLOSED!!! HAPPY NEW...