Knowledge Is Power.

Learning Resources

Happy Birthday Scott Lustig!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Superset Push Press (5, 4, 3, 2, 1) Chin Ups (5 x MAX) Gymnastics Ring Rows (3 x MAX) Metcon Metcon (Time) Buy In- 30 Burpees (Scott is 30 now and LOVES Burpees) 3RFT 15/12 Calorie Row 10 Wall Ball (20/14) 20 Russian Twists […]
Read more >

Round And Round We Go

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Power Clean (5, 4, 3, 2, 1) Overhead Squat (5 x 5) Metcon Metcon (Time) Every 3 minutes begin a NEW ROUND for 5 ROUNDS 200m Run 10 T2B 10 Single Arm Snatch (53/35)
Read more >

Press On

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Strict Press (5, 4, 3, 2, 1 ) Floor Press (4 x 12) Metcon 20 minute time cap Metcon (Time) 400m Run 21 Thrusters (95/65) 21 Pullups 300 m Run 15 Thrusters 15 Pullups 200 m Run 9 Thrusters 9 Pullups 100 m Run
Read more >

Buddy Check!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Superset Seated Box Jump (5 x 5) Back Squat (7 x 2) @ 80 – 90% Weightlifting Good Mornings (3 x 10) Metcon 20 minutes with partner Metcon (AMRAP – Rounds and Reps) 6 Renegade Rows (3 ea. side) (53/35) 12 Double KB Cleans (53/35) 24 Sit-Ups […]
Read more >

All About that Booty

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Sumo Deadlift (5,4,3,2,1) If it’s a good day, go for that PR baby! Bent Over Row (4×12) Don’t be afraid to superset these lifts! Metcon Metcon (AMRAP – Reps) 5 ROUNDS 1 Minute: KB Swings (53/35) 1 Minute (holding the KB) Alternating Reverse […]
Read more >

Hero WOD Arnie

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Metcon Arnie (Time) 21 Turkish Get-Ups, Right Arm 50 Kettlebell Swings 21 Overhead Squats, Left Arm 50 Kettlebell Swings 21 Overhead Squats, Right Arm 50 Kettlebell Swings 21 Turkish Get-Ups, Left Arm Use a single Kettlebell (2/1.5 pood)
Read more >

Not today, Satan, not today!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Fitness / Sport SWOD Toes-To-Bar (5 x MAX) Superset with chinups Chinups (5 x MAX) Then spend time Handstand Walks (MAX distance) Fitness / Sport WOD 17 minutes long Metcon (AMRAP – Rounds and Reps) 5 minutes: 500m Run 1 Round of Cindy (5 Pull-ups 10 Push-Ups, […]
Read more >

Gettin that work in

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Deadlift (3,3,3,3,3) Superset with jump squats Jump Squats (5×5) Options can include bodyweight, and up to 30% of your 1RM on your back as the top end of the exerciseSuperset with your deadlifts. Some may do bodyweight only, and other might have light […]
Read more >

How do you feel from yesterday?

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Bench Press (5,5,5,5,5) Superset with bent over row Bent Over Row (5,5,5,5,5) Gymnastics Handstand Push-ups (E2MOM-5) Max out reps every 2 minutes for 5 rounds Metcon Metcon (Time) Partner WOD- Team of 2 100 Dbl Rack Walking Lunges (53/35) 50 Pull-Ups 50 Box […]
Read more >

More Chippers!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Back Squat (5, 5, 5, 5, 5) Stay between 70-85% 1RM Thruster (3, 3, 3, 3, 3) Stay betyween 70-85% 1RM Metcon Metcon (Time) For Time: 400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20) 300 Meter Run, 21 Kettlebell Swings […]
Read more >