Tag Archives: crossfit football


WOD 02.24.15

Parents Please make sure you sign up everyday you will be bringing your kiddo’s to the free child care Mon-Wed 9:30am and Mon and Wed 4:30pm WARM UP Joint Rotation Shoulder Pass Through Easy 1mile run WOD 7 RFT: 7 Box Jumps, 30/24″ 150′ sprint 7 KBS, 2-pood/1.5-pood 150′ Sprint Rest 2 minutes between rounds […]


WOD 02.17.15

WARM UP Joint Rotation Shoulder Pass Through easy 400m run 20 burpee sprint WOD 10 Legless Rope Climbs for time or Scale to 10 Rope Climbs for time or Scale to 150 Pull ups 15min cut off Then at the top of the next min 5 Rounds for time of 10 Burpees 35 Double unders 15min […]


WOD 02.16.15

WARM UP The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk […]


WOD 02.10.15

WARM UP 10m inch worm with push up 10m Frankenstein walk 10m butt kickers 10m side lunge stretch 10m side lunge stretch rest 3 rounds WOD Complete 6 rounds for time: Barbell Walking Lunges 12 reps (6 RT/ 6 LT) AHAP Sprint 200 meters *Barbell walking lunge is done by placing a bar on your […]


WOD 02.09.15

Our 2nd Annual Powerlifting Meet is gearing up to such and awesome event. Tons of sponsors. Great competition. Fun and informative environment! Beginners and Experienced lifters will enjoy! Register NOW! WARM UP Samson Stretch 20sec each side 10 Air Squats 50 band pull aparts 10-20 push ups arm circles 10-20 each arm good mornings (wide […]



Strongman Thursday!   WARM UP Group Warm up WOD 100 double unders/5 stones to shoulder/500M Row 80 double unders/4 stones to shoulder/400M Row 60 double unders/3 stones to shoulder/300M Row 40 double under/2 stones to shoulder/200M Row 20 double unders/1 stone to shoulder/100M Row Substitute burpees for double unders 30/25/20/15/10 Substitute Rowing for a Run […]


WOD 01.20.15

WARM UP Every 30 sec 3 rounds Strict Pull ups x5, ring push ups x7, toes to bar x7, box jumps 24″ x10 WOD 6 minute AMRAP: 100m run, 10 Kettlebell Swing 70/53 ENDURANCE/LIFTING 20 min OTM: (On the Min) 2 deadlift 405/250 (re-grip at bottom) 3 Handstand Push up every 5 minutes complete 2 […]