Warm Up (3 Rounds) 5 Pull Ups 10 Push Ups 15 Air Squats Row 200 Meters Workout of the Day (WOD) Four rounds for time of: 200 Meter Run 100 Meter Farmers Walk 53#Men/35#Women 10 Wall Ball 20Men/14Women 20 Push Ups 20 Kettlebell Swing 53#Men/35#Women 20 Air Squat 250 Meter Row Rest as needed then: [...]
Warm Up Three rounts of:10 Push Ups10 Air Squats10 Sit Ups100 Meter Run or 200 Meter Row Workout of the Day (WOD) Five rounds for time of:5 Dead Lifts 275#M / 185#W10 Burpees Then:Max rep Pull Ups 3 rounds Core Three rounds for time of:25 Back Extensions25 Ab Mat Sit Ups Officer Justin Garner is [...]
Warm Up Samson Stretch Burgener Warm Up Workout of the Day (WOD) Run 800 Meters for time rest as needed then: Row 1000 Meters for time rest as needed then: Snatch 80% 3 x 2 repsOverhead Squat 80% 3 x 2 reps Core Knee to Elbow 2 x 15 reps GH Sit Ups 2 x [...]
Sunday is always a Day of Rest. Everyone needs to go to Church and say a prayer – Because next week is going to be a Brutal Week of WOD's And if anyone comes back in on Monday with this look – I believe you have gone off your diet.
Workout of the Day (WOD) “Fight Gone Bad” Three rounds of the following stations. One minute per station and after completion of the entire circuit you get a one minute rest. Row Wall Balls Sumo Dead Lift High Pull Jump Box Push Press Today was an intense Group WOD. We had several First Timers come [...]
Warm Up (10 Minutes) 250 Meter Row or 200 Meter Run 10 Push Ups 10 Air Squats 10 Back Extensions 10 Ab Mat Sit Ups Workout of the Day (WOD) "G I Jane" 100 Pull Up – Burpees Core (3 Rounds) Ab Wheel 10 – 20 reps Knee to Elbows 20 reps Click on the [...]
Warm Up (3 Rounds) 10 Push Ups 10 Air Squats 10 Double Unders or 30 Jump Rope Workout of the Day Bench Press 10-8-6-4-2 AMRAP in 15 mins 10 Weighted 20″Box Step Ups 65M / 35W 10 Chest Slapping Push Ups Core 50 Floor Sweepers John S hitting Chest Slapping Push Ups
Warm Up Run 400 Meters Air Squats 3 x 10 reps Push Ups 3 x 10 reps Back Extensions 3 x 10 reps Workout of the Day (WOD) 50 Air Squats400 Meter Run10 Pull Ups10 Kettlebell Swings 53#M/35#W10 Sumo Dead Lift High Pull 75#M/45#W50 Push Ups400 Meter Run10 Pull Ups10 Kettlebell Swings10 Sumo Dead Lift [...]
Warm Up Run 100 Meters 10 Air Squats 10 Push Ups 10 Pull Ups Row 250 Meters 10 Lunges 10 OH Squats Workout of the Day (WOD) "Nicole"Complete as many rounds in 20 minutes as you can of:Run 400 metersMax rep Pull-ups Core (3 Rounds) 25 Ab Mat Sit Ups 25 Leg Raises 25 Back [...]
Warm Up Light Row or Run 400 Meters then Start with light loads on the below exercises Workout of the Day (WOD) “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Today was a Great Day watching several members do PR’s on the CrossFit Total. 45 Athletes participated today. Samatha from [...]
