Month: May 2016

CrossFit WOD 6/1/16

Strength: Deadlift Warmup- 1×10, 1×8, 1×5 Work sets- 3×3, 2×5 WOD: 3 RFT of Run 800m 10 Deadlifts 20 Box Jumps

CrossFit WOD 5/31/16

Strength: Advanced- 5 sets of: 1 Power Snatch to 3 Snatch Balance Intermediate and Beginner- 5 sets of: 1 Power Snatch to 3 OHS WOD: 7 rounds for time of: 7 Power Snatches 7 Overhead Squats 7 Toes to Bar more »

Memorial Day CrossFit WOD 5/30/16

Memorial Day WOD at 10am only! (Gym is closed otherwise) Open to all Unit 2 CrossFit Members. Come join Coach Ben and Coach Elise for the traditional CrossFit WOD of “MURPH”! Why MURPH? Why Memorial Day? Follow the link and more »

CrossFit WOD 5/28/16

“WOOD” Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive more »

CrossFit WOD 5/27/16

Strength: Snatch Complex WOD: 4 Rounds for Time Run 400m 10 OHS

CrossFit WOD 5/26/16

Strength: Deadlift WOD: Tabata Deadlift Tabata Box Jumps Tabata Sit-Ups

CrossFit WOD 5/25/16

Strength: Power Clean Squat Clean WOD: Every other min for 20 min (10 sets) 3 Cleans (squat or power) 2 Front Squat 1 Jerk

CrossFit WOD 5/24/16

A video from CrossFit HQ just to help those of you trying to get your 1st Muscle-Up *Remember it requires Chest to Bar and Ring Dip Strength if you do not have that yet please practice those movements first! Strength- more »

CrossFit Wod 5/23/16

Strength: Push Complex 5 sets of: 3 Strict Press + 2 Push Press + 1 Split Jerk WOD: 3 RFT of: 50 Double Unders 40 Sit-up 30 Medicine Ball Cleans 20 Pull-ups 10 Handstand Push-ups

CrossFit WOD 5/21/16

“THE SEVEN” A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched more »