CrossFit For Life

WOD - SATURDAY - 7:00 AM TO 9:00 AM

9  TOTAL SETS FOR TIME

THE MOVEMENTS IN ORDER

SQUAT - PUSH-UP - SIT-UP

REPS ARE AS FOLLOWS:

Set 1 - 25-15-5

Set 2 - 20-15-10

Set 3 - 15-15-15

Set 4 - 10-15-20

Set 5 - 5-15-25

Set 6 - 10-15-20

Set 7 - 15-15-15

Set 8 - 20-15-10

Set 9 - 25-15-5

HAPPY HALLOWEEN!

GYM WILL BE OPEN THIS MORNING FOR AN OUTDOOR WORKOUT - 5:00-7:00 AM

DRESS FOR THE WEATHER - WOD WILL BE POSTED THERE -

Courtesy of CrossFit HQ

WOD - THURSDAY - 4:00 PM - 5:00 PM

"MICHAEL"

3 rounds for time

800 meter run

50 Sit-Ups

50 Back Extensions

Schedule for the remaining week -

Friday morning  - 5:00-7:00 am

Saturday morning  - 7:00-9:00 am

According to the contractor we should be back inside by next Monday or Tuesday - stay tuned!

WOD - WEDNESDAY - 4:00-7:00 PM ONLY!

3 ROUNDS - 

60 SECONDS ON / 20 SECONDS REST EACH STATION -

MAX REPS 

POWER ROPE

MOUNTAIN CLIMBERS

KB SUMO HI-PULLS

GOBLET SQUATS

SNATCH PULL

GRASSHOPPERS

Then finish the day with 100 sledge hits for time.

WOD - TUESDAY - 4:00-7:00 PM ONLY

Due to our construction situation & the cold weather we will not open for the next three mornings; We will open each afternoon an hour early (4:00 pm) and hope to be back in stride hopefully by Friday or this weekend. Thanks for sticking with us!

"NANCY"

5 Rounds for Time

400 meter run

15 Overhead Squats (95 lbs.)

 

WOD - MONDAY - 5:00-7:00 AM/PM

WORKOUT WILL BE OUTSIDE - DRESS APPROPRIATELY!

Complete for time:
30 Kettlebell (or Dumbbell swings)
30 Sit-ups
25 Kettlebell or Dumbbell swings
25 Sit-ups
20 Kettlebell Swings
20 Sit-ups
15 Kettlebell Swings
15 Sit-ups
10 Kettlebell Swings
10 Sit-ups
5 Kettlebell Swings
5 Sit-ups

Plus other choices posted at the gym.

SUNDAY - REST DAY

WOD - SATURDAY - 7:00-9:00 AM

OUTSIDE - DRESS ACCORDINGLY

FOR TIME -

800 METER RUN

21 - KB/DB THRUSTERS

21 - SLAM BALL

21 - TIRE/BOX JUMPS

400 METER RUN

15 - KB/DB SWINGS

15 - KB SNATCH PULLS

15 - PUSH-UPS

200 METER RUN

9 - KB/DB PUSH PRESS

9 - KB/DB CLEAN & JERKS

9 - WALL BALLS

DUE TO THE CONSTRUCTION AT THE GYM AND

THIS MORNINGS WEATHER - NO WORKOUTS THERE-

TRY THIS ONE ON YOUR OWN & SEE YOU SATURDAY MORNING! 

10-9-8-7-6-5-4-3-2-1 REPS FOR TIME

PUSH-UPS

MOUNTAIN CLIMBERS

SIT-UPS

SQUATS

WOD - THURSDAY - 5:00-7:00 AM/PM

OUTSIDE WORKOUT- DRESS ACCORDINGLY

4 ROUNDS FOR TIME

400 METER RUN

50' TIRE PULL

JUMPING TIRE FLIPS X 5

SLEDGE HITS X 25