CrossFit Team Series STRONG Cycle Week 3 REST DAY CrossFit OCR CHECK WODIFY CrossFit STRONG REST DAY   CrossFit OLY CHECK WODIFY

CrossFit Team Series STRONG Cycle Week 3 CONDITIONING “Paul” 5 Rounds 50 Double Under’s 35 Knee to Elbow 60′ Overhead Walk 70# kb x2 / 53# […]

CrossFit Team Series STRONG Cycle Week 3 STRENGTH Back Squat 6,6,6 CONDITIONING “jackie” For Time: 1000 Meters 50 Thrusters 45# / 33# 30 Pullups CrossFit OCR […]

CrossFit Team Series STRONG Cycle Week 3 CONDITIONING “Rush Hour” 32 Minute AMRAP In Teams of 2 20/16 Calories 10 Burpees over the parallete 20 Situps […]

CrossFit Team Series STRONG Cycle Week 3 STRENGTH Deadlift 5, 5, 5 CONDITIONING “Diane” For Time: 21-15-9 Deadlift 225# / 155# Handstand Pushup CrossFit OCR CHECK […]

CrossFit Team Series STRONG Cycle Week 2 — SAVAGE WOD!  NO CAP, ALL WELCOME

CrossFit Team Series STRONG Cycle Week 2 CONDITIONING “Tropic Cove” 5 Rounds For Time: 800 Meter Run 40 Calories 40 Burpees 40 walking Lunges 25 Pullups […]

CrossFit Team Series STRONG Cycle Week 1 New Cycle Details, click here. — STRENGTH Bench 10, 10, 10 Ascending Sets CONDITIONING “Cannonball Bandits” 20 Minute AMRAP […]

CrossFit Transition Week 3 REST DAY CrossFit OCR REST DAY CrossFit STRONG REST DAY   CrossFit OLY REST WEEK REST DAY

CrossFit Transition Week 3 Warm-up _____________________________ STRENGTH Front Squat (1 Rep Max) Metcon (AMRAP – Reps) 1 Attempt Max Rep Wallball Shot 30# / 20# _____________________________ […]

CrossFit Transition Week 3 Warm-up 3 Rounds 50′ Butt Kicks 5 Burpees 50′ High Knees 5 Burpees 50′ Side Shuffle Right 50’Side Shuffle Left _____________________________ CONDITIONING […]

CrossFit Transition Week 3 WARMUP Row 500 meters 30/24 push-ups Row 250 meters 30 sit-ups CONDITIONING “Acapulco Shore” Every 3 Minutes for 30 minutes 10 burpee […]

Transition Week 2 REST DAY

CrossFit – ENDURANCE Transition Week 2 CONDITIONING “Naught” As Many Rounds As Possible in 35 Minutes 50′ Bear Crawl 7 Burpee Broad Jumps 200 meter run […]

Transition Week STRENGTH Back Squat 5,5,3,3,1,1,1 CONDITIONING For Time: Row 2000 Meters  

Transition Week CONDITIONING “Pangs” Every 2 Minutes For 30 Minutes 12/10 Calories Row/Bike/Ski 5 Strict Presses (from the ground) AHAP then 10 x 100 Meter Sprints […]

Transition Week STRENGTH Hang Squat Clean 1,1,1,1,1 CONDITIONING “Tiny Walker” For Time: 30 Box Jumps 24″ / 20″ 10 Hang Squat Clean 155# / 105# 25 […]

#BodyByAnt – WEEK 8 (Test Week) REST DAY

#BodyByAnt – WEEK 8 (Test Week) STRENGTH Weighted pullup Establish 1 Rep Max CONDITIONING “Torpedo” 20 Minute MRAP 4 Pullups 6 Dips 8 Pushups 10 Air […]

#BodyByAnt – WEEK 8 (Test Week) Re-Test Body By Ant Testing VII 1 Set Max Effort Kettlebell Swings Body By Ant Testing VIII 1 Miin Max […]

#BodyByAnt – WEEK 8 (Test Week) CONDITIONING “Purple Whirlwind” For Time: 4 Rounds 20 Plate Taps 10 Burpees immediately followed by 8 Rounds: 20 Lateral Hops […]

#BodyByAnt – WEEK 8 (Test Week) RE-TEST Clean and Jerk Establish 1 Rep Max CONDITIONING “Body By Ant Testing VI” 5 minute amrap Anchored Situps  

#BodyByAnt – WEEK 8 (Test Week) RE-TEST Body By Ant Testing I 1 Min Max Calorie Bike Body By Ant Testing II 1 Set Max Effort […]

#BodyByAnt – WEEK 7 REST DAY

#BodyByAnt – WEEK 7 GYMNASTICS STRENGTH 10 Minutes To Complete: 100 Overhead Squats 45# / 33# in remaining time – Dead hang STRENGTH Establish 20 Rep […]

#BodyByAnt – WEEK 7 CONDITIONING “Havoc” Every 4 Minutes For 28 Minutes 400 Meter Sandbag Run 50# / 35# “Sandbagging” 20 Minute AMRAP 10/8 Calorie or […]

#BodyByAnt – WEEK 7 Strength Est 1 RM Hang Snatch CONDITIONING “Jungle Sun” 7 Minute AMRAP 5 Hang Snatch 95# / 65# 10 Burpees Over The […]

#BodyByAnt – WEEK 7 GYMNASTICS STRENGTH 10 Minutes: 40 Strict Presses 95# 40 Toes to Bar AMRAP Double Unders CONDITIONING “Blue Anvil” For Time: 1000 Meter […]

#BodyByAnt – WEEK 6 REST DAY

#BodyByAnt – WEEK 6 CONDITIONING “Dual Booting” For Time: In Teams of 2 60 Dips 600 Meter Burden Run 40 Sandbag To Shoulder 100 Pushups 600 […]

#BodyByAnt – WEEK 6 WARMUP AA STRENGTH “Beach Body Complex IV” Hang Clean and Jerk+ Hang Clean and Jerk+ Hang Clean and Jerk CONDITIONING “Dongle” For […]

HAPPY BIRTHDAY COACH TOMMY! #BodyByAnt – WEEK 5 WARMUP 500 m Row (Heels down, Nasal) 2 Rounds: 10x ea. Sciatic n. Floss 10x Groiner 20 m […]

#BodyByAnt – HERO WEEK CONDITIONING Partner “Hammer” 10 Alternating Rounds For Time: 5 Power Clean 135# 10 Front Squats 135# 5 Jerks 135# 20 Pull-ups In […]

#BodyByAnt – HERO WEEK CONDITIONING “Blake” 4 Rounds Walking Lunge 100ft (45lb) 30 Box Jumps (24″) 20 Wall Balls 10 HSPU In Honor Of: U.S. Navy […]

#BodyByAnt – HERO WEEK We are running a modified class schedule today for the 4th of July. 10AM & 11AM CrossFit All other classes cancelled. Join […]

#BodyByAnt – HERO WEEK CONDITIONING “Scooter” On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 […]

#BodyByAnt – HERO WEEK CONDITIONING “Tom” 25 Min AMRAP 7 Muscle-ups 155 pound Thruster, 11 reps 14 Toes-to-bar In Honor Of: U.S. Army First Lieutenant Thomas […]

#BodyByAnt – Week 3 GYMNASTICS STRENGTH Every Min on the Min For 12 Mins Min 1 10 Overhead Squats 45# / 33# Min 2 20 Flutter […]

#BodyByAnt – Week 3 Warmup 2 minute FWB 3 Rounds: 8x ea. Eccentric Ankle Dorsiflexion 6x ea. Lateral Box Step-ups 10x 1 arm High Pull STRENGTH […]

#BodyByAnt – Week 2 Warmup 3 Rounds: 2 minute row at 28-30 SPM 2 minute rest then 20 sciatic n. Floss per leg CONDITIONING “Beach Bum” […]