Crossfit Dixie

The GHD is an invaluable tool that develops core strength like nothing else Remember there is a 7 and 8 AM class on Saturdays Warmup WOD For time: Run 800 meters then do Row 400 meters 20 Hang Power Cleans 155/95# 50 DoubleUnders Row 400 meters 15 Hang Power Cleans …Read More

Yesi killed it tonight. It is amazing to see the improvements in performance when a person eats foods that fuel the body. Warmup WOD “Lynne” 5 Rounds of max reps Body Weight Bench Press Pullups Quote of the day “Strength does not come from physical capacity. It comes from an …Read More

Warmup WOD 5 Rounds for time: 15 Sumo Dead Lift High Pulls 95/55# Run 400 meters Quote of the day I’ts not what happens to you that determines how far you will go in life ;it is how you handle what happens to you. Zig Ziglar

Warmup Skill-Squat Clean and Push Press W.O.D. With a continuously running clock do one squat clean the first minute, two squat cleans the second minute, three squat cleans the third minute… continuing as long as you are able. Use as many sets each minute as needed. Men 135 Women 95

Warmup Strength Back Squat 3-3-2-2-1 WOD AMRAP in 15 minutes: 15 Wall Ball Shots 20/15# 15 Situps 15 Kettlebell Swings 55/35# Quote of the day “In the middle of difficulty lies opportunity.” Albert Einstein

Warmup Skill- L-Sits W.O.D. Complete 4 rounds, resting 3 minutes between rounds. Row 400 meters 50 Double Unders Quote of the day “Opportunity is something more people would recognize if it didn’t come disguised as hard work.”