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Welcome to CrossFit 765

Sore Today Stronger Tomorrow...

snatch Forging Elite Fitness

CrossFit begins with a belief in fitness. The aim of CrossFit is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency - not only for the unknown, but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.

Courtesy of CrossFit Inc.


kb What is CrossFit?


icon Many Things

CrossFit is many things. Primarily, it's a fitness regimen developed by Coach Greg Glassman over several decades. He was the first person in history to define fitness in a meaningful, measurable way (increased work capacity across broad time and modal domains). CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it's so effective.

Courtesy of CrossFit Inc.




MEET OUR TEAM

OUR GALLERY

WOD

Wall Balls
October 23, 2017

Warm-up: 2 rounds
30sec Pec Stretch w/ Band Right
30sec Pec Stretch w/ Band Left
30sec Couch Stretch Right
30sec Couch Stretch Left
30sec Pike Stretch
30sec Straddle Stretch

3 rounds:
10 Jumping Jacks
10 Air Squats

Snatch (1RM)
1 rep (65%)
1 rep (75%)
1 rep (85%)
1 rep (90%)
1 rep (95%)
1 rep (100%)

Overhead Squat (1RM)
1 rep (65%)
1 rep (75%)
1 rep (85%)
1 rep (90%)
1 rep (95%)
1 rep (100%)

AMRAP 10 min
40 Wall Balls (20/14)
20 Dumbbell Snatch (50/35)


Over Head Squats
October 19, 2017

30 Sec Rotation:
-Jumping Jacks
-PVC Pass Through
-Pec Stretch on Rig Right
-Pec Stretch on Rig Left
-Banded Shoulder Stretch Right
-Banded Shoulder Stretch
-Right Lunge
-Left Lunge
-Side Lunge Right
-Side Lunge Left
-Pigeon Right
-Pigeon Left
-Right knee to Chest (on Back)
-Left knee to Chest (on back)

E1:30: Over Head Squats
3 x 3 (65%)
3 x 2 (70%-75%)
3 x 1 (80%-85)

5 Rounds for Time
250m Row
1 Slam Ball Bear Crawl Push (up/down gym)
2 Shuttle Runs (up/down gym=1)
1 Rope Climb
15 Goblet Squats (53/35)


Cleans
October 18, 2017

EMOM 10 Minutes
1) 10 Toes to Bar
2) 10 HS Push-ups

E1:30: 12 Rounds 4 Sets
2 Clean Pulls + 3 Hang Cleans + 4 Power Cleans

E1:30: 4 Sets
1 Clean Pull + 2 Hang Cleans + 3 Power Cleans

E1:30: 4 Sets
1 Hang Clean + 2 Power Cleans

Max Reps each Round 15 minutes
0:00-3:00 400m Run then Pull-ups
Rest 1 minute
4:00-7:00 400m Run then Clean and Jerks (115/85)
Rest 1 minute
8:00-11:00 400m Run then Pull-ups
Rest 1 minute
12:00-15:00 400m Run then Clean and Jerks (115/85)


Back Squats
October 17, 2017

Warm-up: Shuttle Run 5mins

E2:30: Back Squats
5 x 10(70%)

E1:30: Snatch Grip DL
5 x 4(85%)

4 Rounds for Time
20 Wall ball (20/10)
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20 Cal Row
Rest 1 minute


Push Jerk
October 16, 2017

EMOM 10 Minutes
1) 3 Ring Muscle-ups
2) 1 Rope Climb

E1:30: 6 Rounds Front Squats
2 x 3(70%)
2 x 3(80%)
2 x 3(90%)

E1:30: 6 Rounds Push Jerk from Rig
1 x 5 (70%)
2 x 3 (80%)
3 x 1 (90%)

5 Rounds for Time
25 Kettlebell Swings (53/35)
25 GHD Sit-ups
25 Back Extensions
25 Knees-to-Elbows


Strict Press
October 12, 2017

EMOM 10 Minutes
1) 10 Ring Dips
2) 8 Pistol Squats

E1:30: 12 Rds: Strict Press
3 x 3
4 x 2
5 x 1

AMRAP 19 Minutes
4 Chest to Bar Pull-ups
1 Shuttle Sprint, 5 yards, 10 yards, 15 yards
6 Burpee Box Overs (24/20)

Glutes and Low Back: 5 rounds
8 Glute Ham Raises
8 Bulgarian Split Squats
8 Leg Curls with Band
8 Good Mornings


Deadlifts
October 11, 2017

Clean & Jerk: Warm-Up

E2M: 12 Rounds
1 Clean & Jerk + 1 Hang Squat Clean + 1 Thruster

For time:
50 Wall Balls
15 Deadlifts (135 /95)
50 Wall Balls
10 Deadlifts (185/135)
50 Wall Balls
5 Deadlifts (225/155)

Quads and Hips: 5 rounds
8 Barbell Hip Bridge
4 Front Rack KB Pause Squat
8 Weighted Step Up


Back Squats
October 10, 2017

Row 400m
30 Sec Rotation:
-Jumping Jacks
-PVC Pass Through
-Pec Stretch on Rig Right
-Pec Stretch on Rig Left
-Banded Shoulder Stretch Right
-Banded Shoulder Stretch
-Right Lunge
-Left Lunge
-Side Lunge Right
-Side Lunge Left
-Pigeon Right
-Pigeon Left
-Right knee to Chest (on Back)
-Left knee to Chest (on back)

E1:30: 10 Rds: Back Squats
5 x 2 (working up to 85+ %)
5 x 1 (Same weight 90+ %)

5 rounds For Time
500m Rows
15 Bench Presses (135/95)

Back and Biceps: 4 Rounds
8 Bicep Curls
8 Bent Over Rows
8 1 Arm Dumbbell Row
8 Strict Pull-Ups


Snatches
October 9, 2017

Snatch Warm-up

E2M: 12 Rounds
1 Power Snatch +2 Hanging Snatches + 3 OH Squats

Emily: 10 Rounds For Time
30 DU
15 Pull-ups
30 Squats
100m Sprint

Oly Specific:
Split Snatch 5x3

Abs:
GHD Sit Ups 5x10
Bicycle Crunches 5x20
V-Cups 5x10
Roll Outs 5x10


Split Jerk
October 5, 2017

EMOM 12 Minutes
1) Bear Crawl (down/back)
2) 30Sec Jumping Jacks
3) 10 V-ups

E2:30M: 5 Rounds
8 Back Squats (Pause 3sec @ bottom)

Tabata Something Else: 8 Rds
Tabata Knees to Elbows
Tabata HR Push-ups
Tabata Sit-ups
Tabata Air Squats

Chest and Triceps: 4 Rounds
8 Bench Press
8 Tricep Pull-Downs
8 WTD Push-Ups
8 Skull Crushers


Split Jerk
October 4, 2017

Split Jerk Warm-up

E1:30: 12 Rds: Split Jerk
3 x 3
4 x 2
5 x 1

Buy-In
20 Burpees

21-15-9 For Time
Db Squat Clean Thrusters (50/35)
Pull-ups

Buy-Out
20 Burpees

Quads and Hips: 5 rounds
8 Barbell Hip Bridge
4 Front Rack KB Pause Squat
8 Weighted Step Up


Hip Extensions
October 3, 2017

30 Sec Rotation:
-Jumping Jacks
-Air Squats
-Right Lunge
-Left Lunge
-Side Lunge Right
-Side Lunge Left
-Pigeon Right
-Pigeon Left
-Right knee to Chest (on Back)
-Left knee to Chest (on back)

E2:30M: 5 Rounds
5 Deadlifts

For Time
50 Hip Extensions
5 Rope climb
40 Hip Extensions
4 Rope climb
30 Hip Extensions
3 Rope climb
20 Hip Extensions
2 Rope climb
10 Hip Extensions
1 Rope climb


Glutes and Low Back: 5 rounds
8 Glute Ham Raises
8 Bulgarian Split Squats
8 Leg Curls with Band
8 Good Mornings


Push Jerk
October 2, 2017

Push Jerk Warm-up

E1:30: 12 Rds : Push Jerk
3 x 3
4 x 2
5 x 1

For time
50 Cal. Row
50 Toes to Bars

Back and Biceps: 4 Rounds
8 Bicep Curls
8 Bent Over Rows
8 1 Arm Dumbbell Row
8 Strict Pull-Ups


Archived WODs

CLASSES

MON
CrossFit - 6:00am
CrossFit - 9:00am
Young Gunz - 3:45pm
CrossFit - 5:00pm
CrossFit - 6:00pm
CrossFit - 7:00pm
TUES
CrossFit - 6:00am
CrossFit - 9:00am
Open Gym - 11:00am
Open Gym - 5:00pm
CrossFit - 6:15pm
CrossFit - 7:15pm
On Ramp - 7:15pm
WED
CrossFit - 6:00am
CrossFit - 9:00am
Young Gunz - 3:45pm
CrossFit - 5:00pm
CrossFit - 6:00pm
CrossFit - 7:00pm
THUR
CrossFit - 6:00am
Open Gym - 9:00am
Open Gym - 11:00am
Open Gym - 5:00pm
CrossFit - 6:00pm
CrossFit - 7:00pm
On Ramp - 7:00pm
FRI
CrossFit - 6:00am
CrossFit - 9:00am
Young Gunz - 3:45pm

CrossFit - 5:30pm

SAT
OnRamp - 9:00am
Open Gym - 9:00am






FEES

MONTHLY FEES - NO CONTRACT REQUIRED
CrossFit Fees
F.I.T. Kokomo Fees
RealRyder Indoor Cycling
Kickboxing
$104.00 UNLIMITED
$104.00 UNLIMITED
$45.00
$45.00
$152.00 Couples
$89.00 Military
$60.00 Students
$80.00 Family 3 + each member
$94.00 Service Providers - Nurses, Police, Fire Fighter, EMT
$54.00 Young GUNZ - 3x's Weekly
Contact us for our 6 months and 1 year contracts.

CONTACT US

icon 1 1308 Home Avenue, Kokomo, In

icon 2 765-271-1175

emailwww.crossfit-765.com