Crossfit Dixie

Just want to apologize for no post for Friday. Sorry to all of you who couldn’t sleep last night wondering what the W.O.D. would be:) Warmup Strength Weighted Pullups 2-2-2 W.O.D. For time: 20 Pullups Row 500 meters 30 Pullups Row 500 Meters 20 Pullups This will be a short …Read More

Warmup Skill Overhead Squat 5-5-5 In the 3 sets of 5 reps, add weight and work up to a heavy 5 Rep set. W.O.D. AMRAP in 15 minutes of: 10 Overhead Squats 95/65# 10 Toes To Bar 10 Box Jumps 20″ Box I have talked about Fish Oil a lot …Read More

Warmup Skill/Strength Dead Lift 3-3-3 W.O.D. “Diane” 21-15-9 Dead Lift 225/155 Hand Stand Push Ups For Rx’d on this W.O.D. you must touch your head to the ground on every rep of the HSPU’s. There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” …Read More

Warmup Skill Work Back Squat 3-3-3-3 W.O.D. “Annie” 50-40-30-20-10 Double Unders Situps News and Notes: -Remember bring a friend in January and get a FREE CrossFit Dixie T-Shirt! -We are going to let anybody that wants to try CrossFit do it for one month FREE. If you know anybody that …Read More

All classes will remain the same for Monday, Martin Luther King Day. Warmup W.O.D.. “CrossFit Total” 1 Rep Shoulder Press 1 Rep Back Squat 1 Rep Dead Lift For all three lifts you will find your 1 Rep Max, add all three totals up to get your “CrossFit Total”. This …Read More

Guess who? Remember that there are two classes on Saturday at 7 and 8 AM. Warmup Skill Work Practice Muscle-Ups W.O.D. In teams of two, complete the following for time: Run 800 meters 40 Hang Power Cleans 135/85# Run 800 meters 50 GHD Situps Run 800 Meters 60 Kettlebell Swings …Read More