Tag Archives: crossfit


WOD 02.25.15

WARM UP 15min warm up Joint Rotation Shoulder Pass Through 2min max push ups 2min max sit ups 2min max air squats 2 rounds right into a 200m easy run WOD With a running clock 1. At the 0:00 AMRAP 12 of: 200m Run 15 OHS 155/105 2. At the 15:00 mark AMRAP 6 of: […]


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



Strongman Thursday WARM UP Group warm up WOD 5 min amrap bench press at body weight rest 2 minutes 3 min amrap ring dips rest 2 minutes 1 minute amrap pushups Score is total combined reps. Scale as needed. ENDURANCE (this can be done before or after WOD on your own) I will be in […]


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 […]


Strongman Thursday! 02.12.15

Strongman Thursday WARM UP Group Warm up SMWOD (Strongman Workout of the Day) Yoke carry 50′ AHAP then For time — 120 KB swings @ 70/53 5 burpee EMOM Start a clock and do 5 burpees. Then grab a heavy KB and swing for the balance of the minute. At the top of the next […]


WOD 02.11.15

WARM UP Easy 800m run Warm up on Bar WOD Power Snatch 2, 2, 2, 2, 2, 2 Then Complete as many rounds as possible in 10 minutes: 135/95 lbs Muscle Snatch – 3 reps Ring Dips – 5 reps Toes to Bars – 10 reps post rounds completed


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 […]