Category: Work Out of the Day

Sticky

christmascrossfit-msimlisfvss9h59npqa4egpg62sep756qo8qt37we0 Holiday Party! - Friday, December 15th. Come and bring a pot luck item to share. Beverages will be provided. If you want to participate in the White Elephant Gift Exchange bring a present! FUNDRAISER - Toys for Tots. Bring in new, unwrapped toys to donate to local...
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12-Dec-17

A. Warm Up: 3 Rds For Quality 1 Minute Handstand Walk Drill (walk around box drill) 4 Strict T2B 10 Air Squats B. Strength: Push Press 3x7 @ 50-60% Across Of 1RM Jerks C. WOD: 5 Rds For Time 12 Push Jerks 115/75# 12 Med Ball Cleans D. Cool Down: Gymnastics Practice Spend 10 Minutes Doing Handstand Walks...
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11-Dec-17

A. Warm Up: 3 Rds For Quality 8 Kang Squats 8 Push Ups 8 Ring Rows B. Strength: Deadlifts 5-4-3-2-1 Building Weight As The Reps Go Down C. WOD: 30-20-10 Deadlifts 155/105# 15-10-5 Ring Muscle Ups D. Cool Down: Stretching Couch Stretch Pigeon Stretch...
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9-Dec-17

A. Warm Up: 3 Rds For Quality 200m Row 10 Wall Balls 4 Strict Pull Ups B. WOD: In Teams Of 3 3k Row 150 Thrusters 45/33# 90 Pull ups C. Cool Down: Stretching Maybe Some Drinking Bring A Beer And Grab A Roller. They Are Good For Leaning On....
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8-Dec-17

A. Warm Up: 3 Rds For Quality 12 Calories Air Dyn 10 Push Ups 3 Broad Jumps B. Weightlifting: High Pull + Hang Power Clean + Power Clean 5x1 @ 90% Across Of 1RM Clean C. WOD: 21-15-9 Power Cleans 155/105# Burpee Box Jump Overs D. Cool Down: Mobility T-Spine Tri-Smash Hamstring Rollout...
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6-Dec-17

A. Warm Up: 3 Rds For Quality 15 A.R.E. Squats 8 Ring Rows 4 Turkish Get-Ups B. Strength: Back Squat 2 Efforts To Find A 15RM C. WOD: 20 Min AMRAP 15 Air Squats 10 Push Ups Pull Ups*** ***Number Of Pull Ups 0-5 Rds Do 5 Pull Ups 6-10 Rds Do 10 Pull Ups 11-15 Rds Do 15 Pull Ups 16-20 Rds Do 20 Pull Ups 20+ Rds Do 25 Pull Ups D. Cool...
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5-Dec-17

A. Warm Up: 3 Rds For Quality 15 Calorie Row 15 KBS 10 Reverse Lunges B. Weightlifting: High Pull + Power Snatch + Power Snatch 5x1 Of The Complex @ 70-75% Across Of 1RM Full Snatch C. WOD: 3 Rds For Rounds/Cals 3 Min AMRAP 10 Power Snatches 75/55# 30 DU’s -Rest 1 Minute 2 Min Max Calorie Row -Rest 1 Minute D. Cool Down: Row 1 Min @ 90% -1 Min Rest 2 Min...
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4-Dec-17

A. Warm Up: 3 Rds For Quality 15 A.R.E. Squats 10 Barbell Push Press 10 GHD Hip Ext B. Weightlifting: Squat Clean 4x2 @ 85% Across C. WOD: 12-11-10-9-8-7-6-5-4 DB Hang Squat Cleans 45/30# HSPU D. Cool Down: Pattern Reset 2x6 DB Single Arm Strict Press 2x8 Squats Using Post To Keep Chest Tall...
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