Warmup 3 rounds of : 1 Pood Kettlebell Swings, 15reps Box Jumps, 15reps Back Extensions, 15reps WOD “Cindy” AMRAP in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats or “Mary” AMRAP in 20 minutes of: 5 Handstand Push-ups 10 One legged Squats, alternating 15 Pull-ups Record choice of Girl and number of rounds. Finish 3 rounds: 10-15 GHD Sit-ups ***Concentrate on full extension, proper set up, and form.  Check out proper GHD Sit-up...

Warmup CrossFit Warmup WOD “Mr. Joshua” 5 rounds for time of: Run 400 meters 30 Ab-Mat Sit-ups 250lb Deadlift, 15reps Finish 10 Handstand Push-ups or  3 30second Handstand holds CrossFit Endurance(071109) 3+ Hours after CrossFit WOD Swim, Bike, Run, C2: 1min on, 1min off, 1min on, 50sec off, 1min on, 40sec off, 1min on, 30sec off, 1min on, 20sec off, 1min on, 10sec off, then go back up the ladder until you finish with 1min on, 50sec off, 1min...

Warmup 3 Rounds of: 10 Ring Dips 10 Squats 10 Box Jumps, 20″ Samson Stretch WOD Back Squat 5-5-5 Then… Choose one of the following: Bench 5-5-5 or AMRAP in 12 minutes of: 7 Front Squats, 135lb 7 Burpee Pull-ups Finish 3 max hold L-Sits CrossFit Endurance Choose one of the following sports: Swim: 400m Bike: 8miles Run: 1.5miles C2:...

Warmup 3 rounds of: Row 500 meters Samson Stretch WOD Seven rounds for time of: 75lb Shoulder Press, 21reps Back Extensions, 21reps Finish 10 Overhead Squats with 45lb bar CrossFit Endurance WOD(070809) 3+ Hours after completion of the main WOD Choose one of the following Sports: Use a Weighted Vest or Ruck Swim: 10lb weight or vest, 3X(50m/y+100m/y+200m/y) Bike:30lb Vest, 3X(1/2mile+1mile+2miles) Run: 20lb Vest, 3X(200m+400m+600m) C2: 20lb vest,...

Make-up Day/Rest Day/Skill Development A couple of things to note…As you may notice every Sunday is posted as a “make-up/rest/skill development” day.  Most use the day as one of the first two.  If you plan to attend the gym (after Church of course), and decide to make up a missed WOD, we would like to encourage skill work done at least after your made up WOD.  Some areas of suggestion would be exercises such as: Overhead Squat,...

Warmup 3 rounds of: 10 Pull-ups 10 Push-ups 10 Squats 10 Box Jumps, 20″ WOD With a continuous running clock do 1 Clean and Jerk the first minute, 2 the second minute, 3 the third minute…Continue as long as you are able. Men use 135lb and Women 95lb Use a Power Clean.  Record number of total minutes. Lt’s daughter, Gabby, with her first...

Warmup As needed WOD “Michael” 3 Rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups ***Today is a Contest Day.  The original WOD planned was “Nancy”.  Do to complications beyond our control, the WOD was changed.  Good...

Warmup 4 rounds of: 25 Double Unders Samson Stretch ***If you can’t do DU, sub the following for the DU: 1 minute practice for DU or 1 minute of Single unders. WOD 5 Rounds for time of: 21 Pull-ups 21 Ring Dips 21 Burpees ***This WOD is a variation of the Hero WOD “Ryan”.  The actual WOD is done with 7 Muscle-ups in place of the Pull-ups and Ring Dips.  If you can do the muscle-ups then do them.  (“Ryan”-5rnds of: 7...

Warmup As needed WOD 3 Rounds of: Run 1 mile Rest 2 minutes ***Record time for each run. Compare to...

Warmup CrossFit Warmup WOD Deadlift 5-5-5 Then… AMRAP in 12 minutes of: 5 Pull-ups 10 Push-ups 15 Box Jumps,...

Warmup 3 Rounds of: 10 Burpee Box Jumps, 20″ Samson Stretch WOD “135lbs of Death” 5 rounds for time of: 135lb Deadlift, 15reps 135lb Hang Power Clean, 12reps 135lb Front Squat, 9reps 135lb Push Jerk, 6reps Congratulations Kyle on your first...

Rest Day/Make-up/Skill...

Warmup Row 1K Workout In celebration of our Independence Day, the WOD will be a Hero workout of your choice.  Check out the Hero workouts at http://www.crossfit.com/cf-info/faq.html#WOD1 HAPPY 4TH OF...

Warmup 3 rounds of: 10 pull-ups 10 back extensions 10 1 pood kettlebell swings 20 double unders(50 single) samson stretch WOD “Elizabeth” 21-15-9 135lb Clean Ring Dips To answer everyone’s question, the Clean is a FULL Squat...

“CrossFit Total” Back Squat, 1rep Shoulder Press, 1rep Deadlift,...