WODS

No regular classes on Saturday. There will be Open Gym times from 9am-10:30am Here is a schedule of Heat times for this weekends Reebok CrossFit Central Regionals May 27th through May 29th. This is a 3 day event! This is…

No regular classes on Saturday. There will be Open Gym times from 9am-10:30am Here is a schedule of Heat times for this weekends Reebok CrossFit Central Regionals May 27th through May 29th. This is a 3 day event! This is…

No regular classes on Saturday. There will be Open Gym times from 9am-10:30am Here is a schedule of Heat times for this weekends Reebok CrossFit Central Regionals May 27th through May 29th. This is a 3 day event! This is…

No regular classes on Saturday. There will be Open Gym times from 9am-10:30am Here is a schedule of Heat times for this weekends Reebok CrossFit Central Regionals May 27th through May 29th. This is a 3 day event! This is…

Performance Just show up.  Bring running shoes, knee sleeves, your green hat, a fluorescent light bulb and chewing gum. Wod will be posted at gym

Performance A1. Deadlift; 6-8 reps x 4 sets, rest 60sec A2. Bottom’s Up Kettlebell Walk; 75’/each done outside x 4 sets, rest 60sec A3. Double-Under practice; 60 seconds x 4 sets, rest 60sec   B. For time: 75 Double Unders…

Performance A1. Single-Arm Dumbbell Bench Press; 8/each w/ 2sec pause at top x 4 sets, rest 2min A2. Bulgarian Split Squats @ 3011; 8/leg x 4 sets, rest 45sec b/w legs and 45sec after A3. Sandbag Carry; 100m x 4…

Performance A1. Serrano Back Squat (4 stops @ 3sec pause each); 3 reps x 3 sets, rest 60sec A2. Dumbbell Bench Press; 8-10 reps x 3 sets, rest 60sec A3. V-Ups; 20 reps x 3 sets, rest 60sec   B.…

Performance *This workout takes 52min from start to finish so get to class early and warm-up. Class warm-up will consist of setting up stations and reviewing movements. *8 people max per station 3 minutes of work @ 85-90% effort: 5…

Performance A. Every 90 seconds, for 12 minutes (8 sets): 4-Stop Halting Clean Deadlift + Hang Clean (Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend…

Performance In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Balls 400 Meter Run 80 Burpees 400 Meter Run 100 wall balls 400 Meter Run 100…

Performance A1. Front Squat @2111; 6 reps x 4 sets, rest 30sec A2. Front Racked Goblet Walking Lunges or if you are a machine Double front racked Goblet Walking Lunges; 16 steps x 4 sets, rest 30sec A3. Push-Ups w/…

Performance A. EMOM, for 15 minutes: Minute 1 – Seated DB Strict Press x 8 reps Minute 2 – Strict Pull-Ups x 5-6 (add weight if possible) Minute 3 – Hanging Knee Raises x 8-10 reps @ 2110   B.…

Performance 10min Running Warm-Up + A. Every 5 minutes, for 30 minutes (6 sets): Run 400 Meters 20 Russian Kettlebell Swings (heavy) 40 Double-Unders   B. Two sets of: Hawaiian Squat x 90 seconds each side Prone Plank x 60…

Performance A. 3 rnds not for time: GHD hip Exension x 15 reps Lateral lunge x 8 reps Inverted hamstring x 8 reps Single leg lateral step up x 8/leg   B. Every three minutes, for 12 minutes: Alternating Reverse…

Performance A. Every 2min for 10min (5 sets); 2-Position Halting Clean-Grip Deadlifts x 3 reps *Pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh   B. Every 90 seconds, for 15 minutes…

Performance *We will have heats of 6 people, with each person having a judge counting reps and upholding standards “Fight Gone Bad” Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs) 60 seconds of Kettlebell…

Performance A. Every two minutes, for 20 minutes (10 sets): Hang Power Snatch + OHS + Squat Snatch -Or- Every 90sec, for 15min (10sets): Hang Power Snatch + OHS + Power Snatch + OHS   B. 10min of running and…