Tag Archives: crossfit endurance

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Thursday WOD 02.04.16

WARM UP Joint Rotation Shoulder Pass Through Warm up on movements WOD Jackie For time: Row, 1000 m 50 Thrusters, 45 lbs 30 Pull-ups Rest For time: Run, 800 m 50 Thrusters, 45 lbs 30 Pull-ups 30min Cut off EWOD 4 rounds for time of: Run, 400 m 50 Air Squats CrossFit By BodyFit769 South […]

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Mon WOD 02.01.16

WARM UP 3 rounds of: Samson stretch 10 Overhead Squats 10 Sit-up 10 Back Extensions 10 Pull-ups 10 Dips This is not a timed workout. WOD Row (calories)s : Max cal in 1min x 3 Ring Rows 3x Max Rep unbroken (supine) Rest as needed between sets. Then 4 rounds for time Level III (3) […]

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Wed WOD 09.09.15

WARM UP Roxanne Burpee Warm Up This is not a timed workout. WOD Complete as many rounds as possible in 10 mins of: 10 Burpees 20 Wall Balls, 20/14 lbs STRENGTH Shoulder Press 1-1-1-1-1-1-1, using heaviest weight per set Weighted Pull-up 1-1-1-1-1-1-1, using heaviest weight per set

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FREE SAT WORKOUT 09.05.15

This Sat we will be having Open Gym style 8:00am-11 or 12pm If you all want to bring snacks and junk that might be a good idea FREE Child Care at 8:00am CrossFit Kids 9:00am   CrossFit Total Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep or CrossFit Total II Clean 1 […]

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Strongman Thursday 09.03.15

WARM UP Trainers Choice SMWOD 20 minute AMRAP 4 Power Cleans @ 205/135 6 KB Swings @ 70 8 Toes To Rings Scale as needed. Post loads, rounds and reps EWOD For time — 1.5 mile run with 45 pound weight vest or plate Post time scale as needed

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Mon WOD 08.24.15

CONGRATS TO OUR VERY OWN MEAGAN JOUGLARD ! After Months of studying and testing She passed her Finals and is now a Certified Nutritionist! This is a an awesome achievement that she’s worked hard at and spent hours and hours preparing for     We are super proud of all her hard work. Meagan offers Custom Meal […]

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WOD 08.12.15

WARM UP For time: 25 Tuck Jumps 25 Air Squats 25 Jumping Jacks 25 Mountain Climbers Run, 100 m WOD Complete the following in the least amount of sets possible: Handstand Push Ups – 50 Reps Pull ups – 100 Reps *Complete 50 HSPU by coming from lockout to top of your heading touching the […]

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WOD 05.21.15

THIS MONDAY MEMORIAL DAY IS OUR 7th ANNUAL MEMORIAL DAY MURPH! And our 2nd Annual sMurph (kids version of the Murph) Register for the 2015 Memorial Day Murph – May 25, 2015 There are two different options to register: Register directly with The Murph Challenge. The donation is $40 and includes a T-Shirt. This t-shirt […]

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WOD 05.18.15

I am so Proud of Meagan Theresa Olivia Brent and Dion! They all did awesome at the NLI Classic Competition this past Sat! I’m looking forward to competition again with them! And thank you to all those who came to support us WARM UP Static Mobility 10min Standing Straddle Bound Angle Seated Straddle Dynamic Mobility […]

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WOD 05.12.15

The Gym WILL BE CLOSED Friday Night May 15 (regular classes open 5:30am 9:30-12:30pm ) Saturday May 16th CLOSED We will be sending athletes to the NLI Classic Theresa Brent Meagan Olivia Dion Kevin PLEASE come and cheer on your gym! WARM UP Joint Rotations Shoulder Pass Through 5 min warm up Dynamic 5 min […]