Crossfit Dixie

In the muscle-up, your thumbs should contact the upper pec, and then stay in contact above the nipple line until you’re over the rings. There will only be one class on Saturday at 7 AM. Warmup WOD 5 Rounds for time: 5 Dead Lifts 275/185# 10 Burpees Challenge- Row 2k …Read More

Warmup Skill Hip and Back Extensions W.O.D. 4 Rounds of: Row 500 meters Rest three minutes You will row as fast and efficient as possible and try to maintain the same time on each row, while resting 3 minutes between efforts. I liked this blog about anger and aggression-Click Here …Read More

Warmup Strength Push Press 3-3-3-3 W.O.D. For time: Run 800 meters then do 21-18-15-12-9-6-3 Kettlebell Swings 55/35# Situps Run 800 meters We still need volunteers for the IronMan this Saturday so if you are interested in volunteering, let me know and I’ll put you in touch with Leslie Cox. So …Read More

Warmup Skill L-Sits WOD “Cindy” AMRAP in 20 minutes 5 Pullups 10 Pushups 15 Squats “We will often find compensation if we think more of what life has given us and less about what life has taken away.” – William Barclay

Warmup WOD Overhead Squat 3-3-3-3-3 Quote of the day “It is a shameful thing for the soul to faint while the body still perseveres.”

Warmup WOD “Fran” 21-15-9 Thrusters 95/65 Pullups