22 hours ago
Workout for Wednesday, April 24: “Diane”
Posted on 24, Apr
WARM-UP: 800 M Run Dynamic Warm Up/Stretch Deadlift Review STRENGTH: 1) Deadlift 1 x 5 (take approx. 10 minutes to build up) 2) Push Press 3 x 5 (120 sec) WOD: “Diane” 21-15-9 Deadlift (225/155) HSPU
This Sunday Sunday Sundayyyy: Rockt IV Montage Workout at 10am
Posted on 23, Feb
We’re doing the Rocky IV Montage workout tomorrow (2/23) at 10:00 am. Here’s the workout: • 800 M Snow/Creek Run – There is snow on the ground, find it and run through it. Behind the gym is a creek (or river). It may be deep, I don’t know, run through it anyway. • Load Sled, [...]
What’s going on this Saturday?
Posted on 31, Jan
The BrewCity CrossFit Paleo Challenge comes to an end this Saturday, February 2. We know that all of you that participated are anxious to take a “cheat day.” Just remember how you feel now as compared to how you felt when you were not eating healthy, and try to keep the cheats to a minimum. [...]
Workout for Monday, January 28: CrossFit Total
Posted on 28, Jan
For those of you that are new to the gym, this might seem like an unusual workout. It definitely strays from the typical warm-up/strength/lung-busting-met-con formula in our typical weekday classes. The CrossFit total is a 1 rep max of three lifts–the back squat, press, and deadlift. It is a great benchmark test of functional strength [...]
Workout for Thursday, December 20: “Fight Gone Bad”
Posted on 20, Dec
“Fight Gone Bad” Three Rounds of: 1 Minute Sumo Deadlift High Pull (75#/55#) 1 Minute Box Jumps (20″) 1 Minute Push Press (75#/55#) 1 Minute Rowing 1 Minute Wall Ball (20#/14#) 1 Minute Rest
Workout for Thursday, 12/13/12: “Ship”
Posted on 13, Dec
WARM-UP: Warm Up Stretch Movement review WOD: “Ship” 9 RFT 7 Squat Clean (185/125) 8 Burpee Box Jump (36”/30”) This Hero WOD is named after Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, who was killed in action on [...]
Workout for Thursday, September 20: Games Open WOD 12.3
Posted on 20, Sep
WARM-UP: 800 M Run Danny Noonan Warm Up Movement Review WOD: Games Open 12.3 18 Min AMREP 15 Box Jump (24/20) 12 Push Press (115/75) 9 T2B FINISHER: Rope Climb Conga Line 6 Minutes
Workout for Friday, September 14: Games Open WOD 12.5
Posted on 14, Sep
WARM-UP: 400 M Run Banded Shoulder Stretches Samson, Couch, Pigeon, Calf 3 Round 5 Thruster (45/35) 10 Push Up 10 Sit Up STRENGTH/SKILL: Bench Press 3 x 5 @ 80% (120 sec) WOD: Open Wod 12.5 7 Min AMREP 3 Thruster (100/70) 3 C2B Pull Up 6 Thruster (100/70) 6 C2B Pull Up 9 Thruster [...]
Workout for Friday, September 7: CrossFit Games Open WOD 12.2
Posted on 7, Sep
WARM-UP: 400 M Run Burgener Warm Up Stretching Movement Review STRENGTH/SKILL: Weighted Pull Up 3 x 3 @ Heaviest Possible Weighted Dip 3 x 5 @ Heaviest Possible *Alternate between two, resting no more than 60 sec WOD: Open Wod 12.2 10 Min AMREP 30 Snatch (75/45) 30 Snatch (135/75) 30 Snatch (165/100) 30 Snatch [...]
Workout for Tuesday, August 28: “Elizabeth”
Posted on 28, Aug
WARM-UP: 400 M Run Burgener Warm Up Stretch Movement Review STRENGTH/SKILL: Squat Snatch (60 Sec Interval) 3 x 2 @ 80% 2 x 2 @ 85% 3 x 1 @ 90-95% WOD: “Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dip
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Thrusters and Ring Push-ups
Posted on 16, Jun
Thursday’s Workout is 10 Rounds of the Following: 10 Thrusters (95#/65#) and 10 Ring-Push-ups Article: Low-Carbohydrate, High-Protein Diets May Reduce Both Tumor Growth Rates and Cancer Risk “This shows that something as simple as a change in diet can have an impact on cancer risk,” said lead researcher Gerald Krystal, Ph.D., a distinguished scientist at [...]
Tuesday’s Workout: Rope Climbs, Ring Dips and Wall-Balls
Posted on 14, Jun
Tuesday’s Workout: 15 Minute AMRAP: 1 rope climb, 10 ring dips, and 20 wall-ball shots. Climbing a rope is sort of a forgotten art in the mainstream fitness world. New CrossFitters often remark that they haven’t climbed a rope since gym class! Rope climbing may have given way to shiny lat pull-down machines at the [...]
Happy Birthday Kyle
Posted on 6, Jul
Wednesday’s Workout: ”CrossFit Total-ly Insane.” Wednesday is Kyle B.’s birthday, so to celebrate, he’s putting us through a workout of his choice. He came up with “CrossFit Total-ly Insane”: 30 reps each of deadlift, back squat and press at 75% of your max. Come join us in celebrating Kyle’s b-day by picking up heavy stuff! Happy Birthday Kyle. [...]
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