Posts Categorized: wod

Friday 01.22.2016

Announcement:  No classes this Saturday Due to Winter Meltdown Crossfit Comp! Strength Floor Press 5×5 Metcon 10 Minute AMRAP 12 Thrusters(63/95) 8 Pull-ups *EMOTM 3 Handstand Push-ups

Thursday 01.21.2015

Announcement:  Due to Coaches and members competing in the Winter Meltdown at Lake Barkley Crossfit we will not have classes this Saturday(1/23).  Sorry for the inconvenience. Metcon 50 Box Jumps(20/24) 50 KB Swings(35/53) 50 Medball Sit-ups(14/20) 50 Ring Dips 50 Medball Sit-ups 50 KB Swings 50 Box Jumps

Tuesday 01.19.201

Announcement:  FitCamp starts tonight(1/19) at 6:15p!  Come give it a try free to all members!  If you want to bring a friend it’s $25 for 4 classes.  Nutrition Challenge informational meetings are tonight and Thursday at 5:15p.  You only need to attend one of the meetings. Strength 3-Position Clean + Jerk Position 1:  Above knee more »

Wednesday 01.13.2015

Announcement:  Want an extra Wod or just want to mix it up a little?  Beginning Tuesday, January 19th, and be held the last two weeks of each month on Tuesday and Thursday at 6:15pm we will be offering FitCamp.  It is a total body workout using body weight movements, kettlebells, running, rowing, and more. Great more »

Thursday 01.07.2016

Strength Floor Press 5×5 *@70-75% of weight lifted on 12/23 Metcon “13.2″ 5 Shoulder to Overhead(73/115) 10 Dead Lifts(73/115) 15 Box Jumps(20/24)

Wednesday 01.06.2016

Metcon With a Running Clock: At the 0:00 2 Rounds 30 Wall Balls(14/20) 15 Chest to Bar Pull-ups At the 5:00 2 Rounds 24 Wall Balls(14/20) 12 Chest to Bar Pull-ups At the 10:00 2 Rounds 18 Wall Balls(14/20) 9 Chest to Bar Pull-ups Metcon 500m Row *2-3 Rounds as time allows EC 4 Snatches more »

Tuesday 01.05.2015

Strength Back Squat 5×5 @ 65% Metcon 12 Minute AMRAP 10 Burpees 25 Double Unders EC Handstand Push-up 10 Unbroken Sets

Monday 01.04.2015

Strength 3-Position Clean + Jerk Position 1:  Above Knee Position 2:  Below Knee Position 3:  Ground Metcon 30 Snatches(93/135) 30 Clean + Jerks(93/135) 30 Thrusters(93/135) EC EMOTM x 10 Minutes Minute 1:  20 Cal Airdyne Minute 2:  20 Medball Cleans(14/20)

Friday 01.01.2016

Announcement:  Happy New Year!  We only have a 9:00a class today so pack the box and start of the New Year right! Metcon TBA