Tag Archives: crossfit


WOD 03.25.15

WARM UP 10 min group warm up focusing on running drills WOD 6 rounds for time of: Run 400 meters 25 Burpees Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep. COMPETITION 100 Ab mat sit ups for time STRENGTH […]


WOD 03.23.15

WARM UP 20 min Group Warm up working on Stretching/Mobility and Warm up on skills involved in WOD WOD Complete as many rounds as possible in 20 mins of: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings, 2/1.5 pood SCALE Complete as many rounds as possible in 20 mins of: 6 Pull-ups 7 […]


FRIDAY OPEN WOD 15.4 03.20.15

HAPPY BIRTHDAY TO OUR AWESOME CFBF TRAINER LYNAY! Thank you for all you do We hope you have an awesome day! Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 […]


WOD 03.18.15

WARM UP Joint Rotation Shoulder Pass Through 10min Group Warm up WOD 25 Handstand Push Ups 50 Toes To Bars Run, 800 m 75 Push Press, 75/55 lbs 150 Double Unders Scale 35 Hand-Release Push up 100 Ab-mat sit ups Run, 800m Push Press 75/55 300 Single jump rope   COMPETITION For time: 300 Double Unders (No […]

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FRIDAY 15.3 CF Games Open 03.13.15

5:30am-6:30am 9:30am-10:30am 4:30pm-6:30pm Lets hit this one hard Lots of options to choose from! GOOD LUCK! WORKOUT 15.3 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54,Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in […]


WOD 03.04.15

WARM UP Joint Rotation Shoulder Pass Through Every 30sec complete 1 set of movements below Scale movement and reps as needed 3 Rounds Chest to bar Pull ups x7 ring dips x7, sit ups x10 overhead walking lunges 45# plate x10 WOD “TABATA” 20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of: […]


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 […]