May 12th, 2015

Category: CrossFit


Dynamic Warm Up

Dynamic Warm Up

Sign Up for the In-House Team Throwdown!
This competition is for everyone: first time competitors, veterans, newbies, and competitors alike. We are very excited to be hosting this unique competition, as it will give us all a chance to meet and work out with some new faces. That’s right, we’ll be creating the teams for you! This is a great, no-pressure way to throw your hat in the competition ring and get to know some new faces in the gym.

As always, we’ll close out the day with some beers, ciders, and BBQ in the lot (and maybe the return of the dunk tank!?). The In-House Throwdown is always one of our best events of the year, and we know that this new format will make it even better! You can check out standards here.

The deadline to register is June 1st. If you selected the “charge my card” option, you will be charged on June 1st as well. We are especially in need of some scaled athletes to help fill out these teams. Don’t be scared! We will announce teams & workouts shortly after June 1st to give you some time to prepare. To sign up, please click HERE.

Don’t want to compete, but still want to be involved? We do need some volunteers! Please sign up here if you’re able to help!

Want to earn those Paleo Points for Mobility but not sure where to start? Watch the video below for an easy to follow routine!

2 Rounds
1 Minute of Sit-ups
1 Minute Plank
1 Minute of Hollow Rocks
1 Minute of Jack Knives
1 Minute Rest

60 Calorie Row
30 Burpees
30 Kettlebell Swings (2, 1.5pd)

Rest 3 Minutes

50 Calorie Row
25 Burpees
25 Kettlebell Swings

Rest 3 Minutes

40 Calorie Row
20 Burpees
20 Kettlebell Swings

Level 2 (1.5, 1pd)
Level 1 (1, 0.75pd)

Conditioning Class: WOD
3 Rounds
400m Sandbag Sprint
Rest 1 minute
400m Sprint (no sandbag)
Rest 2 minutes

Conditioning Class: Core
60 Second Plank Hold
50 Hollow Rocks
40 Situps
30 Supermans
20 Sit ups
10 Plank ups each side

DISCUSSION 12 Comments

  1. Joel 05/13/2015 at 12:31 pm

    25:10 (50,40,30 cals, 30,25,20 burpees and russian kb swings at 1.25)

  2. Eddy 05/13/2015 at 2:35 am

    24:33 Rx…ABSolutely gassed

  3. Ryan Gould 05/13/2015 at 2:23 am

    WOD: 27:33 L2
    shout out to Matty for pumping me up during that last rd. of burpess and KB’s…got through them unbroken!

  4. jason barrow 05/13/2015 at 1:06 am

    WOD: 29:31 Rx

  5. Trevor Crean 05/13/2015 at 12:24 am

    26:37 Rx
    Abs right before getting on the tower was brutal.

  6. Nick Alonso 05/12/2015 at 10:40 pm

    26:38 RX

  7. Kurt Brumme 05/12/2015 at 7:17 pm

    25:39 Rx

  8. Jason 05/12/2015 at 2:21 pm

    26:57ish (1.75p)

  9. Brian M. Maser 05/12/2015 at 12:46 pm

    22:37 Rx

  10. Frawls 05/12/2015 at 12:44 pm

    24:03 Rx

  11. melstec 05/12/2015 at 12:32 pm

    24:42 rx
    I love built in rest so much ❤️

  12. Crowley 05/12/2015 at 12:30 pm

    22:57 rx