Warmup CrossFit Warmup WOD 1st Squat 5-5-5 2nd AMRAP in 15min of: 5 Strict Pull Ups (Dead Hang) 7 Push Press @ 65% of body weight 9 Knees to Elbows Finish Double Unders or...

Rest Day/Make up Day/Skill...

Warmup Jump rope, 5min WOD “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear...

Warmup 3 rounds of: 10 Burpee Box Jumps Samson Stretch WOD 1st For time: Row 2K 2nd Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Finish 50 Knees to...

 GYM CLOSED FOR THANKSGIVING WOD Run 5K Have a Happy...

Warmup 3 rounds of: 1o Push-ups 10 Back Ext 10 Box Jumps 10 Double Unders WOD By Request: “135lb of Death” 5 rounds for time of: Deadlift, 15reps Hang Power Clean, 12reps Front Squat, 9reps Push Jerk, 6reps (Men 135lb/women 95lb) Finish 3 rounds of: Max rep pullups of any...

***Attention Members*** We will be closed on Thanksgiving Warmup CrossFit Warmup WOD First Row- 5 min all out effort Second Complete as many rounds as possible in twenty minutes of: 25 Burpees Body weight back squat, 15 reps Finish 100 Ab Mat...

Warmup Run 1 mile WOD First Deadlift 5-5-5 Second “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Finish 3 rounds of: Max Double Unders in 30sec Rest...

Rest Day/Makeup Day/Skill...

Warmup Row 1K WOD First Overhead Squat 5-5-5 Second As many rounds as possible in 15 minutes: 3 Power Snatches at 75% of 1 Rep max 2 Rounds of 3 Pull Ups, 6 Push Ups, 9 Box Jumps 20″ box Finish 3rds of: 10 GHD 10 Back...

Warmup 3 Rounds of: 25 Double Unders Samson Stretch or 3 Rounds of: Jump rope 2min on, 1min off WOD “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Finish 3 rounds of: Max rep handstand...

Warmup CrossFit Warmup WOD Five rounds for time of: 95/65 lb Sumo Deadift Highpull, 21reps Ring Dips, 21reps Finish 30 45lb Overhead Lunges each...

Warmup Run 1 mile WOD First 3 rounds of: Row 90seconds on, 90seconds off ***Record lowest round with lowest number of meters traveled.  Two people can use a rower at once if necessary. Second 5 rounds for reps of: 95lb Thrusters, reps in 1 min 20″ Box Jumps, reps in 1 min Burpees, reps in 1 min Rest 1 min Finish 50 Knees to elbows We had a great showing of 508 at the CFNE Team Throwdown.  Great job to everyone who participated and thank you to...

Warmup 50 Burpees WOD 1st Powerclean 3-3-3 2nd “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Finish Work...

Warmup Row 1K WOD First Squat 3×5 Press 3×5 Second AMRAP in 15 minutes of: 5 L-Pull-ups 10 Ring Push-ups 15 Double Unders ***Ring Push-ups-make sure feet are at same height as hands.  Chest dips below rings. Finish 3 max hold...