Warmup 3 rounds of: Run 400 meters 7 Burpees WOD “Barbara” 5 rounds each for a time of: 20 Pullups 30 Pushups 40 Situps 50 Squats Rest precisely 3 minutes in between each...

Warmup 4 rounds of: Row 250meters Rest 30sec WOD 1st Squat 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd For time: 21-15-9 Squat Snatch,...

Warmup 3 Rounds of: 10 Pushups 10 Pullups 10 Box Jumps 10 Squats Samson Stretch WOD 1st Bench 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd “JT” For Time: 21-15-9 Handstand Pushups Ring Dips Pushups TODAY IS KEVIN REANDO’S BIRTHDAY!! HE IS 61 YEARS OLD AND STILL CROSSFITING! HAPPY BIRTHDAY...

Warmup As needed for Team WOD Team WOD In Teams of 2: 4 Rounds for a time of: 40 Wall Balls, 20lb 40 Pullups 40 Hang Power Cleans, 95lb/65lb 40 Kettlebell Swings, 1.5/ 1 pood 40 Box Jumps,...

Warmup Jump Rope 5min or 150 Double Unders WOD 1st Deadlift 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd “Jerrry” Run 1mile Row 2K Run...

Attention Members!!! OUR HOURS TODAY WILL BE 10AM-1PM HAPPY COLUMBUS DAY Warmup CrossFit Warmup WOD 1st Shoulder Press 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd 3 Rounds for time of: 10 Handstand Pushups 10 Thrusters, 135/95lb 20 Floor Wipers 20...

Rest Day/Make up Day/Skill...

Warmup Row 1K WOD Complete as many rounds in 20 minutes as you can of: 15 Back extensions (or 45lb/35lb Good Mornings) 15 Knees to elbows 95 pound Overhead squat, 15...

Warmup 3 Rounds of: Run 400meters Walking Lunge, 20steps WOD 1st Squat 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd AMRAP in 15min of: 135lb Squat Clean, 5reps 10 Pullups 10...

Warmup CrossFit Warmup WOD 1st Bench 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd “Helen” 3 Rounds for time of: Run 400meters 21 Kettlebell Swings, 1.5pood 12...

Warmup As needed for Team WOD Team WOD In Teams of 2: For time: 100 Box jump, 24 inch box 100 Jumping pull-ups 100 Kettlebell swings, 1 pood Walking Lunge, 100 steps 100 Knees to elbows 100 Push press, 45 pounds 100 Back extensions 100 Wall ball shots, 20 pound ball 100 Burpees 100 Double...

  Warmup 4 Rounds of: 25 Single Unders 25 Double Unders WOD 1st Deadlift 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd Power Clean 3-3-3-3-3 3rd 4 Rounds each for a time of: Run 400meters Rest...

Warmup CrossFit Warmup WOD 1st Shoulder Press 5-5-5(or more) Set1=65% Set2=75% Set3=85% 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...

IN HOUSE THROWDOWN DAY!!! Warmup As Needed Throwdown WODs WOD #1 “Team Grace” As a team you will complete 90 reps of ground to overhead Reps can be divided any way you want, just as long as the end amount is 30/30/30 Each team member is required to complete 30 reps ONE bar per team (collars are required) You will add or remove weight as necessary from the bar Weights are: Rx’d 135 men, 95 women. ADV men 115, 65 women, beginner men 95, 45 women For...

Rest Day/Make up Day/Skill...