Warmup 2 rounds of: Run 800 meters 10 Burpees WOD Five Rounds For Time: 25 Kettlebell Swings, 1 Pood 25 Box Jumps, 20″ 25 Knees to Elbows 25 Double Unders Finish Work on muscle-ups (The above picture was taken off the CrossFit mainsite, CrossFit Inc.) Happy...

***Our evening FEMALE ONLY class is scheduled to begin 11/1.  The class run from 6:45pm to 7:30pm on Mon, Wed, and Fri.*** Warmup As needed for Contest WOD “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips ***The Clean is a full Squat...

Warmup 3 rounds of: 10 Burpee Pull-ups Samson Stretch WOD For time: Row 500 meters 115 pound Push press, 21 reps Row 500 meters 115 pound Push press, 18 reps Row 500 meters 115 pound Push press, 15 reps Row 500 meters 115 pound Push press, 12 reps Finish 3 Rounds of: Max rep HSPU Congratulations to our Marine Corp Marathon Team! Especially Jim Gamble, who completed the Marathon just a few weeks after knee...

Warmup CrossFit Warmup WOD Front Squat 5-5-5 Then… Four rounds for time of: Walking Lunge, 50 Alternating Steps Ab Mat Situps, 50 reps Finish 3 rounds: Max hold...

Warmup 2 Rounds of: Run 400 meters 10 Wall Balls 10 Pushups Samson Stretch WOD “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Finish 10 Pistols(1legged squats) each...

Warmup 3 rounds of: 10 Burpee Box Jumps Samson Stretch WOD Deadlift 5-5-5 Then… For time: 45 Double-unders 135 pound Squat clean, 45 reps 45 Ring Dips 45 Double-unders Finish 95lb/65lb Power Snatch,...

Rest Day/Make-up Day/Skill Development Optional: Run 26.2...

Warmup Row 1K Samson Stretch WOD “Tommy V” For time: 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents Finish 45lb Overhead Squat,...

Warmup CrossFit Warmup WOD “Filthy 100” For time: 100 Box Jumps, 24 inch box 100 Jumping Pullups 100 Kettlebell Swings, 1 Pood Walking Lunge, 100 Steps 100 Knees to Elbows 100 Push Press, 45lbs 100 Back Extensions 100 Wall Ball Shots, 20lbs 100 Burpees 100 Double Unders ***This will be done as a team WOD.  Teams will be of two.  Only one person on the team can work at a time.  All 100 reps must be completed before moving onto the...

Warmup Run 1 mile Samson Stretch WOD Press 5-5-3-2 Then… Seven rounds for time of: 95 pound Sumo-deadlift high-pull, 10 reps 10 Ring dips Finish 2 Rounds with 65lbs of: Push Press, Max Reps Push Jerk, Max Reps ***Push Press for max reps, then move onto Push Jerk without putting the bar down for a total number of...

Warmup 3 rounds for time of: 10 Pushups 10 Ring Dips 10 Squats 10 Box Jumps Samson Stretch WOD For time: Row 500 meters 21-15-9 95lb Overhead Squat Pull-ups Push-ups Row 500 meters Finish 50 Hang Power Snatches,...

Warmup As Needed or CrossFit Warmup WOD 5 Rounds for time of: Run 400 meters 20 Box Jumps, 24″ /20″ 20 Burpees ***For the Box Jumps, you must jump up and open your hips at the top.  You can do this by either standing up, or jumping up and opening them in the air.  You must jump onto the box, however, you can step down.  For the Burpees, you must go from standing to pushup position.  At the bottom, part of your torso must touch the...

Warmup As Needed WOD Squat Clean and Jerk, 1 Rep Max ***There will be a 10 time limit to reach your 1 Rep Max*** Then… For time: 225lb/135lb Deadlift, 25 Reps 50 Pull-ups (CTB for males) 225lb/135lb Deadlift, 25 Reps ***CTB=Chest to Bar The male requirement for the pullups in this workout is CTB.  The female requirement is chin over bar.  For the deadlifts, you must lower the bar in a controlled movement.  Dropping the bar at the top of the...

Rest Day/Make up Day/Skill Development ***Just a reminder that Monday and Tuesday’s WODs will be used to determine the CFNE...

Warmup CrossFit Warmup WOD 5 Rounds for time of: 1.5 Pood Kettlebell Swings, 35reps 25 GHD Sit-ups or 75 Ab Mat 25 Back Extensions 25 Knees to Elbows Finish 50 Med Ball Cleans ***Stand close to a wall to prevent curling and concentrate on...