5 hours ago
Workout for Thursday, May 23:
Posted on 22, May
WARM-UP: Dynamic Warm Up/Stretch Movement Review WOD: 2:30 Max Rep Deadlift (225#/155#) 2:30 Max Rep Bench Press(150#/75#) 2:30 Max Rep Squat Clean (115#/75#) 2:00 Max Rep Deadlift (225#/155#) 2:00 Max Rep Bench Press(150#/75#) 2:00 Max Rep Squat Clean (115#/75#) 1:30 Max Rep Deadlift (225#/155#) 1:30 Max Rep Bench Press(150#/75#) 1:30 Max Rep Squat Clean (115#/75#) [...]
Workout for Wednesday, May 22:
Posted on 21, May
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: 21-15-9 Overhead Squat (95#/65#)(135#/95#) Burpee over bar
Workout for Tuesday, May 21:
Posted on 21, May
WARM-UP: Run, Row or Jump Rope Stretch/Shoulder Mobility Snatch Warm Up STRENGTH: 1) Tall Clean 5 X 3 (60 sec). Light 2) Split Jerk 8 X 2 (75 sec). Light WOD: Five rounds of: 5 Hang Power Cleans (80% of 1RM) 200 M Run Rest 1 minute
Workout for Monday, May 20:
Posted on 20, May
WARM-UP: KB Warm Up Stretch 3 Round 5 BS, 5 SLDL, 5 Pendlay Row, 5 Press, 10 Glide Kip STRENGTH: 1a) Strict Pull Up 3 x 3 Weighted Pull-up (Rest 60 sec) 1b) Back Squat (Hi Bar) 3 x 5 (Rest 60 sec) *All sets should be the same weight WOD: 12 Minute AMRAP 10 [...]
Workout for Friday, May 17:
Posted on 17, May
WARM-UP: 400 M Run Stretch 3 Round 5 Power Clean 5 Front Squat 10 Glide Kip STRENGTH: 1) Power Clean 5 x 3 (90 sec) 2) Front Squat 3 x 5 (120 sec) WOD: EMOTM, perform 5 Burpees 5 Toes-to-bar Max Air Squats Repeat until athlete reaches 200 Air Squats
Workout for Thursday, May 16: “Lumberjack 20″
Posted on 16, May
WARM-UP: Dynamic Warm Up/Stretch Movement Review WOD: “Lumberjack 20” 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m
Workout for Wednesday, May 15:
Posted on 15, May
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: 15 Minute AMRAP 10 Pull-ups 5 KB Snatches Right (53#/35#) 5 KB Snatches Left (53#/35#) 10 Abmat Sit-ups 200 M Run
Workout for Tuesday, May 14: Five Rounds of 5 Hang Cleans, 5 Thrusters, 10 Burpees over Bar
Posted on 14, May
WARM-UP: Run, Row or Jump Rope Stretch/Shoulder Mobility Snatch Warm Up STRENGTH: Power Snatch + Hang Squat Snatch 8 x 1, 65-75% (75 sec) WOD: Five rounds of: 5 Hang Cleans (135#/95#) 5 Thrusters (135#/95#) 10 Burpee over Bar Rest 1 minute FINISHER: 3 Rounds of 1 Minute Plank Hold 30 Seconds Left Plank 30 [...]
Workout for Monday, May 13:
Posted on 13, May
WARM-UP: KB Warm Up Stretch 3 Round 5 BS, 5 SLDL, 5 Pendlay Row, 5 Press, 10 Glide Kip STRENGTH: 1a) Strict Pull Up 3 x 3 Weighted Pull-up (Rest 60 sec) 1b) Back Squat (Hi Bar) 3 x 5 (Rest 60 sec) *All sets should be the same weight WOD: 12 Minute AMRAP 5 [...]
Workout for Friday, May 10:
Posted on 10, May
WARM-UP: 400 M Run Stretch 3 Round 5 Power Clean 5 Front Squat 10 Glide Kip STRENGTH: 1) Power Clean 5 x 3 (90 sec) 2) Split Jerk WOD: Death by deadlift + strict pull-up First Minute 1 Deadlift (225#/155#) + 1 Strict Pull-up Second Minute 2 Deadlifts (225#/155#) + 2 Strict Pull-ups Etc.
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Thrusters and Ring Push-ups
Posted on 16, Jun
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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 [...]
BrewCity CrossFit Athlete Profile: Mikey D.
Posted on 17, Oct
Name: Mikey Drobac Hometown: Brookfield, WI Age: 34 When did you first start CrossFitting? 5 months ago when Brew City opened it’s doors. When did you first start training at BrewCity? See above. I did Fight Gone Bad at the Grand Opening…talk about a rude awakening. Favorite WOD: I like flipping upside down and climbing [...]
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