Category Archives: Sit Ups

Wednesday Chipper!

Its the middle of the week and lets keep these awesome workouts coming! Just wanted to say thank you to you all for taking the time after workouts to clean up the equipment! It really does help out a lot, plus its other peoples sweat is nasty! I hope to see a lot of you…

HEELS DOWN butt back CHEST UP knees out

Workout of the Day A. Four sets of: Back Squat x 6-8 reps (75%-80% of 1RM) *Rest 45-seconds Ring Rows x 8-10 reps *Rest 45-seconds Push Ups x max reps *Rest 45-seconds B. Three rounds for time of: 30 Walking Lunges 30 Anchored Sit-Ups 400 Meter Run 3, 2, 1, go!

Work Hard, Sweat Longer, Feel Better

HAPPY BIRTHDAY TENNYSON!! We’ll be taking it outside toady! Lets enjoy the sun by doing our benchmark WOD, and half of our second WOD outside today. Benchmark WOD: 500m Row for time WOD #2: 200m Run (or sub Row) 30 Wall Balls 400m Run 40 Box Jumps 600m Run 50 HR Push Ups 800m Run 60…

Another Birthday Chipper!

First just want to remind everyone about the fundraiser WOD we are doing this Saturday June 9th called “CrossFit for Hope”. It is really similar to the format of Fight Gone Bad which we did last year, but this fundraiser raises money for St. Jude’s Children Hospital which helps fight childhood cancer and other deadly…

Happy Birthday MELANIE!

Been an awesome week so far and couldn’t be a better day for a chipper….BIRTHDAY CHIPPER that is!!! :-) Today, we are celebrating the lovely Melanie Deitch! Now, Melanie is quite the animal in the gym, so I don’t want to make this easy! Happy 34th Birthday Mel!! “Happy 34th Birthday Melanie” WOD: 34 box…

LETS BREAK IT UP!!!

BURPEE CHALLENGE: DAY KISS MY BUTT BURPEES!!! Today will be  3 different AMRAPS with a break in between. Did something similar yesterday and liked it. Just on a side note also, you may have seen a few of us doing other workouts in the gym or in the “mini gym”. I want to let everyone…

Birthday WOD

There have been a few Birthdays this last week and again this week. So lets give a big Happy Birthday to Brittanie G., Nachelle, Vanessa and Silke. If it is or  was anyone else’s birthday I’m sorry I didn’t know. You’ll have to let us know for next time. Today’s W.O.D will be dedicated to…

Half the Work

DAY 49 OF THE BURPEE CHALLENGE!!! Not bad folks. I can’t believe we are just about half way done with this. TODAY’S PARTNER W.O.D 1 MINUTE ON, 1 MINUTE REST FOR 28 MINUTES. YOU WILL WORK FOR 1 MINUTE WHILE YOUR PARTNER RESTS. AFTER THE MINUTE IS UP YOU WILL THEN SWITCH TO WHERE YOU…

“Chipper Snapper”

DAY 34 OF THE BURPEE CHALLENGE All right it’s Friday so lets hit it hard before the weekend folks. Got another chipper for you this week from the mainsite of CrossFit.com. Have fun with this one and remember there are always modifications for any movement. So never feel like you shouldn’t come in because you…

Thursday…no wait, Friday…no wait, TUESDAY chipper WOD :-)

Well, we’re bringing back what was meant to be last week’s chipper WOD, that all of you were begging to see again! Woohoo! Now that things are finally back to normal…Hey, gives you a real appreciation for the simple things in life! Let’s DO this guys. Get in the gym and get your WOD on…you’ll…