Monthly Archives: May 2017

GET SIGNED UP TODAY FOR THE CHALLENGE!  WE ARE STARTING ON MONDAY. IF YOU HAVE ANY QUESTIONS LETS US KNOW.  STRENGTH (12 minute clock) 10RM back Squat WOD (For Time) 55/40 cal bike 55 thrusters @95/65# 55 pullups 55 push ups

WHY WE HAVE FITAID AND WHAT IT DOES. FITAID is the perfect pre and post workout supplement product. If you are dragging pre workout, FITAID contains B complex, Green Tea Leaf extract, and Quercetin for a natural pick me up without getting you all jittery. If you are looking for recovery after your workout FITAIDContinue reading “WEDNESDAY”

HAPPY BIRTHDAY JORDYN! NUMBER 8 STRENGTH (E1:30 for 8 sets) 1 snatch @+5# or 75% WOD “AIR JORDYN” (6 rounds for time) 5 wall limbs 30 v-ups

REMINDER SATURDAY IS OUR MEMORIAL DAY MURPH CELEBRATION WOD! WE WILL OPEN AT 9AM AND RUN IT OPEN GYM STYLE. ONCE WE GET A GROUP OF PEOPLE READY WE WILL GET THEM STARTED. SO COME IN ANYTIME BETWEEN 9AM and 12PM AND WE WILL GET YOU STARTED. MONDAY THE GYM WILL BE CLOSED ALL DAY.Continue reading “FRIDAY”

STRENGTH (E2:00 for 7 sets) 2 squat cleans + 2 power cleans + 1 hang squat clean (from knees) @65% WOD (AMRAP in 10) 2 deadlifts @155/105# 10 box jumps @24/20″ 4 deadlifts @155/105# 10 box jumps @24/20″ 6 deadlifts @155/105# 10 box jumps @24/20″ 8 deadlifts @155/105# 10 box jumps @24/20″ 10 deadlifts @155/105#Continue reading “THURSDAY”

ON A RUNNING CLOCK (0-10:00) 100 burpees (10:00-20:00) 2000/1500 meter row (20:00-30:00) 2.5/2 mile bike (30:00-40:00) 50-40-30-20-10 ABMAT situps 150-120-90-60-30 single under jump rope *any time left in each time frame you will rest until the next start time. 

STRENGTH (E1:30 for 7 sets) 2 push press + 1 split jerk @80% WOD (For time:) 15 Strict Pull-ups (8 muscle ups if can) 20 Shoulder press @75/55# 35 Push press @75/55# 50 Push jerk @75/55# 15 Strict Pull-ups (8 muscle ups if can) 20 Overhead squats @75/55# 35 Front squats @75/55# 50 Back squatsContinue reading “TUESDAY”

THIS COMING SATURDAY IS OUR MEMORIAL DAY MURPH CELEBRATION WOD! WE WILL OPEN AT 9AM AND RUN IT OPEN GYM STYLE. ONCE WE GET A GROUP OF PEOPLE READY WE WILL GET THEM STARTED. SO COME IN ANYTIME BETWEEN 9AM and 12PM AND WE WILL GET YOU STARTED. STRENGTH (E1:30 for 7 sets) 2 backContinue reading “MONDAY”

TEAM WOD (For time) 100 strict pullups 100 front squats @95/65# 100 snatches @95/65# 100 push press @95/65# *teams of two *break reps how ever choose

WOD (For time:) 50/40 cal Assault Bike or rower 50 v-ups 75 Wall Ball Shots @20/14# 100 Double Unders 75 KB swings @50/35# 50 Box Jump Overs @24/20″

THIS SATURDAY THE GYM WILL BE CLOSING AT 10AM, SO THERE WILL NOT BE OPEN GYM. THERE WILL STILL BE 8AM BOOTCAMP AND 9AM CROSSFIT CLASS. IF ANYONE WANTS TO DO AN OPEN GYM, CHRIS WILL BE THERE AT 6:30AM. YOU MIST BE DONE BEFORE BOOTCAMP STARTS. THANK YOU! STRENGTH (E1:30 for 7 sets) 2Continue reading “THURSDAY”

WOD (5 rounds for time) 600 meter run 10 pullups 20 push ups 30 air squats

STRENGTH (E1:30 for 8 sets) 1 snatch @75% WOD (21-15-9 reps for time) power cleans @135/95# HSPU

STRENGTH (E1:30 for 7 sets) 2 Front Squats @75% *first reps is a 3 sec pause in the bottom *second rep is a regular rep WOD “Nancy” (5 Rounds for time) Run 400 Meters 15 Overhead Squats @95/65# * Last done September 20, 2016

TEAM WOD “TEAM TRIPLE THREE” (with a partner for time) 3000 meter row 3 mile airdyne 3000 meter run *break the row and the bike as choose. the run must be ran in 300 meter intervals. one partner runs while other rest.

SKILL (Every 2 minutes for 5 sets) Max reps Supine Ring Row *Elevate your feet to ring height and perform as many reps as possible until your not capable of rings touching shoulders. WOD (For max reps:) *5 Rounds* 1 minute max rep Ring Dips 1 minute max rep Pull-ups 1 minute max rep BackContinue reading “FRIDAY”

STRENGTH (E2:00 for 4 sets) 3 Squat Cleans @70% WOD (5 Rounds) 5 Hang Power Clean @185/125# 10 Bar Facing Burpees 15 Deadlift @185/125#

(For time) Run 1 mile 60 DB Thrusters @50/35# 50 Box jumps @24″/20″ 40 Toes to bar 30 alternating DB Snatches @50/35# 20 Handstand push-ups 10 Rope climbs

STRENGTH (E2:00 for 4 sets) 6 back squats @70% WOD (12 rounds for time) 5 pullups 10 push ups 15 air squats

STRENGTH (E2:00 for 4 sets) 6 shoulder press @70% of 3RM WOD (AMRAP IN 18) Run 400 meters 20 shoulder to overhead @115/75# 75 double unders ACCESSORY SKILL (EMOM for 6) Min 1. 15 sec single arm high plank, left first time through, right second time through Min 2. plate step ups, plank position orContinue reading “MONDAY”

PARTNER WOD (10 rounds for time) 6 T2B 10 double KB front squat @50/35# 100 meter sprint *one person does a full round. Then the next person does a round. This will continue until each person has completed 10 rounds each.

STRENGTH (E2:00 for 4 sets) 6 front squats @70% of 3RM WOD (FOR TIME) 1000 meter row 50 back squats @135/95# 30 alternating DB snatch @50/35#

STRENGTH (E2:00 for 4 sets) 6 push press @70% of 3RM WOD (0:00 – 6:00) 27 Double unders *IN REMAINING TIME AMRAP* 21 pullups 21 push ups 21 air squats (6:00 – 12:00) 72 double unders *IN REMAINING TIME AMRAP* 15 pullups 15 push ups 15 air squats (12:00 – 18:00) 135 double unders *INContinue reading “THURSDAY”

WOD “FILTHY FIFTY” (FOR TIME) 50 box-jumps @24/20″ 50 jumping pull ups 50 kettlebell swings @35/25# 50 step walking lunge 50 knees to elbows 50 push-presses @45/35# 50 back extensions 50 wall-ball shots @20/14# 50 burpees, 50 double-unders

STRENGTH (EMOM FOR 7) 2 power cleans + 2 hang power cleans @70% WOD (4 roonds for time) 30 abmat situps 10 deadlifts @225/155# 100ft Double KB FR carry @50/35#