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Brian has been a regular with the early 6am morning crew. These early are able to get in a great workout without cutting into busy family or professional lives. Way to keep that chin up Brian.
Monday WOD
3 C&J (Competitor B/W)
9 Burpees
27 Air Squats
5 • 4 • 3 Rounds
X-Pun
Double Unders
100 • 75 • 50 reps
Competitor • Advanced • Intermediate • Foundational
Scale to capabilities
Jodene shows the proper width for her hand position as she gets ready for hang snatches. She's smiling so big because the WOD has not started yet.
Endurance Athletes CFE WOD TODAY at 5:30: see our new CFEndurance Blog!
Sunday
"Hopper Sunday"
A random workout will be drawn out of the hopper to determine your fate!
Cool Down
Hopper Cool Down
Advanced • Intermediate • Foundational
AAron Huber and Justin Dornhecker are two of our Troy Bruins who have been showing impressive gains after a few months of hard CrossFit work. Congrats guys, your hard work is definately starting to show.
Endurance Athletes CFE WOD TODAY at 5:30: see our new CFEndurance Blog!
Friday
"Karen"
Wall Ball Shots
Men 20lb Women 14lb unmodified.
150 • 100 • 75
Cool Down
Row (in 250m sprints) 1000m • 750m • 500m
Advanced • Intermediate • Foundational
Scale to capabilities
At first glance you would never imagine that this pint sized bank teller could deadlift close to her own bodyweight. Susan came to CrossFit Troy a few months ago and was only picking up 35 lbs off the floor. Here is a picture of her lifting more than 100 lbs and making it look easy.
I'm sure that if anyone tried to rob the bank on Susan's watch would have second thoughts after they saw her flip the kiosk dest over. Way to amaze us all Susan.
Thursday WOD
5 SDHP
7 Hang Power Snatch
9 Choppers
AMRAP in...
15 • 12 • 10 minutes.
Cool Down
Core Test
Advanced • Intermediate • Foundational
Scale to capabilities
Angie is a perfect example of what being 100% consistient can do for you. Since she started in August she has never received a black X on the attendance board. Last time she came into do deadlifts she maxed out at 145 lbs. Fast forward two months and she hits a 40 lb personal record! Way to go Angie, next time i'm sure you will get over 200. Wednesday WOD
DB Weighted Box Jumps DB Push Press 1-Arm alt. DB Lunges (1+1=1) DB Donkey Kicks (hands stay on weights, no wall) 1-2-3-4-5-6-7-8-9-10 Reverse Wall Walk -or- Regular wall walk 10 • 8 • 6
Advanced • Intermediate • Foundational Scale to capabilities
Cool Down
Jasma is one of our early birds, getting up every day before 6 am so she can make it into the first class of the day. It's dark when she gets here and still dark when she leaves. Jasma is a perfect example of the CrossFit structure of Form, Speed, and then Weight. She didn't start CrossFit and try to blow everyone out of the water time wise. She came in and worked form extremely hard. Over the months of hard labor she has developed one of the best forms on the oly lifts I have ever seen!
After that what we began to notice was her times kept getting faster and faster with no sacrafice in from. Now she is slamming bar workouts, keeping her form, putting up sick times, with heavy weight. Way to go Jasma, your bar work is becoming an art form.
Tuesday
Strength WOD
Deadlifts
1-1-1-1-1-1-1
WOD #2
Dips
Double Unders (3x reg. jumps)
21-15-11-9
15-11-9-7
11-9-7-5
Advanced • Intermediate • Foundational
Next On Ramp starts February 2nd. Tell your family and friends right away!
Avyn gets limber with her warmup set of bar-less push presses. When your a baby it's very important to get a sweat going before you train...especially when the baby WOD is wake up, get changed, cry, eat, pee on the changing table right after it was washed, sleep repeat until your parents are totally drained! Who ever said being an infant was easy?
Avyn will be making her gym debut in a few weeks but until then she will be working hard at home preparing for the 2026 CrossFit Games.
Thanks Kelli and Rick for the baby CrossFit gear!
Monday WOD "Cindy"
Check Your Performance For your last Cindy time
5 Pull-ups
10 Push-ups
15 Squats
AMRAP in 20 • 15 • 10 minutes
Cool Down
Stretch
Advanced • Intermediate • Foundational
Scale to capabilities
It's not unusual to see people going for max jump height before or after a WOD. But Frank was doing 5 sets of 10 (along w/2 other elements) at 38 inches. Impressive.
Endurance Athletes: Our next CFE WOD is tomorrow at 5:30 pm see our new CFEndurance Blog!
Friday WOD
3 power Cleans
5 Push Jerks
7 Back Squats
6 • 5 • 4
Cool Down
L-Holds
2 • 1.5 • 1 minutesAdvanced • Intermediate • Foundational
New athlete Jim Ross works on his doubleunders. I'm jealous, he did 5 in a row the first time he worked on them. Dang it took me a month to do that. Keep it up Jim, that superstar athlete from the glory days is there just waiting to re-emerge.
Endurance Athletes: Our next CFE WOD is Friday (Tues/Fri) at 5:30 pm see our new CFEndurance Blog!
Thursday WOD
10 K2E (T2B)
10 Box Jumps (26 inch)
10 DB/BB Thrusters (115/85)
5 • 4 • 3 • 2
Strict Pull-ups
Competitor • Advanced • Intermediate • Foundational
Wendy from Crossfit Creek comes up to Troy for the Endurance workout. Wendy is a firefighter, and tells me that CrossFit is "what she needs" to be able respond first, fast, and stay the course, as she protects us and our communities. We love our first responders!
Endurance Athletes: Our next CFE WOD is Friday (Tues/Fri) at 5:30 pm see our new CFEndurance Blog!
Wednesday WOD
Clean and Jerk
1-1-1-1-1-1-1-1 • 3-3-3-3-3 • 5-5-5-5-5
Push-ups
Double-unders (or x3 singles)
21-15-9 (all levels)
Advanced • Intermediate • Foundational
Angie is showing stellar dedication to her training. If anyone can say shes too busy Angie could. With a busy professional life and many other interests, she always seems to find her way into the gym, to keeping her level of fitness increasing.
Congratulations Graham and Kerri! Avyn Lynn Spagnola (7.5 lbs) was born today. Everyone if fine and they both deserve their rest day tomorrow.
Endurance Athletes: Our CFE WOD is tomorrow (Tues/Fri) at 5:30 pm see our new CFEndurance Blog!
Monday WOD
Mason Twists (hands hit ground) (Mason Twists w/ 20 lb Med ball)
Jumping Pull-ups (Chest 2 Bar kipping)
Dips (Ring Dips)
25-20-15-10-5 • 20-15-10-5 • 20-15-10 rounds
Cool Down
Wall Walks
Mutant • Advanced • Intermediate • Foundational
“To be without some of the things you want is an indispensable part of happiness.”
--Bertrand Russell-- (1872 - 1970)
For the past 4 months, The Troy Bruins Hockey Team has been training at CrossFit Troy. Since they've got their own dedicated training sessions, many of you have never see them. But thanks to their intense training and their arriving immediately from the ice, we all have smelled them! Pictured here Trent sticks around after the workout to do some extra rowing.
Tonight is the night!
Kerry Spagnola is being induced tonight!! So by Monday we will be greeting our newest CrossFitter to the fold. "You havn't really done a Crossfit WOD until you carry a kettlebell around in your belly for 9 months" -- Kerri Spagnola
Monday WOD
7 OHS (Overhead Squat)
7 Box Jumps
7 Clapping Push-ups
7 • 6 • 5 rounds
Cool Down
Weighted Sit-ups
100 • 75 • 50
Advanced • Intermediate • Foundational
"We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are."--Adelle Davis-- (1904 - 1974)
Chelsea chooses her weapon in her battle for fitness.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Friday WOD "DT"
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
5 • 4 • 3 rounds
Men 155 lbs / Women 105 lbs
Cool Down
Overhead Plate Lunges
Down and Back 4 • 3 • 2
Advanced • Intermediate • Foundational
Christina (Christie to me) continues to amaze. Still getting faster and stronger. Ok, I'm a proud father, I admit it. I know competition is not Christies thing, but if she wanted to, she could have a strong showing at the sectionals. It was great to get my but kicked by you in yesterdays WOD. Keep it it up girl.
Thursday WOD
DB Thrusters
K2E
Choppers
20-15-10-15
20-15-10
20-15
Cool Down
Bar Hang
2 • 1.5 • 1 minutes
Advanced • Intermediate • Foundational
Jeff entered our training program this month and is not messing around. This picture shows the kind of seriousness to his training and fitness that gains my upmost respect.
Here is an entertaining article talking about the paleo diet/lifestyle I thought I would share with everyone. Enjoy. "Gimme that dear rib dude"... The new cavemen
Wednesday WOD "Push'in Superman"
7 Push-ups
10 Supermen
5 Clapping Push-ups
10 Supermen
3 Jumping Push-ups
10 Supermen
4 • 3 • 2 rounds
Cool Down
Wall Sits
2 • 1.5 • 1 minutes
Advanced • Intermediate • Foundational
Heather and Matt took our initial CF Endurance group through an introductory workshop. We began to learn a natural (P.O.S.E.) running techniques that we'll be drilling with at each of our endurance sessions. It was surprizing to learn the many ways in which we run incorrectly and how we got these bad habits. We'll be running longer, faster and with fewer injuries. And most important of all, were learning to be able to maintain running and remaining fit our entire lives.
Many of you were not able to attend. Not to worry there will be many opportunities in the near future.
Thanks again heather and Matt for a great job!
Tuesday WOD
10 Deadlift
10 Wall Ball
10 Med ball Sit-ups
5 • 4 • 3 rounds
Cool Down
Double Unders
100 • 75 • 50
Competitor • Advanced • Intermediate • Foundational
Allison hits the superman position in one of last weeks WODS. She's been a steady presence these last months and it's starting to pay dividends. She's getting faster, stronger and more confident in her abilities every month. We're looking forward to meeting her husband sometime very soon (hint, hint).
A BIG THANKS! Heather and Matt did a great job in our first CF Endurance Seminar. Thanks everyone for a great turnout too! I was so impressed with the communications abilities of these young new trainers. Their knowledge and passion for endurance training is a great gift to all the CrossFits in the area. We're all looking forward to the 2x/week special CFE training sessions. Pictures coming tomorrow.
Monday WOD
3 HSPU (Handstand Push-ups)
5 Burpee Pull-ups
7 Box Jumps
10 • 8 • 6 rounds
+++
Post WOD Strength
Power Cleans 1-1-1-1-1
+++
Cool Down
Floor Wipers w/Bar
100 • 75 • 50
Competitor • Advanced • Intermediate • Foundational
Jeff finishes up his first core test and by the look on his face he absolutely loves it right? Excellent work Jeff, especially for only training CrossFit for 1 short month. The sky is the limit Jeff, keep working hard and making it into the gym you are a beast in the making.
Announcement:
CrossFit Endurance Running Workshop
Saturday, Jan. 9
11:30am - 2pm
$15 fee includes lunch, lecture, & skill development
*this will be held indoors. No need to dress for the cold outside!*
Contact Heather or Mike if you're still interested!
Wednesday WOD
10 Plank Rows
3 Power Snatches 3/4 BW
AMRAP in...
12 • 10 • 8 minutes
Cool Down
Row (do only 1/2 the distance at a time and rotate out with someone else, go hard)
1000m • 750m • 500m
Advanced • Intermediate • Foundational
Kelli pushes through her cool down sets of Deck Squats. It's always great to see CrossFitters excited about trying new and different elements for the first time. We love your enthusiasm Kelli, and it's good to see you back in the gym.
Thursday WOD
Weighted Push ups
Strict Pull ups
Supermen
Burpees
Jump Squats
21-15-9
15-11-9
11-9-7
Cool Down
Core Test
Advanced • Intermediate • Foundational
Scale to capabilities
Right around a year ago Travis first came into CrossFit Troy. He was about 30 pounds overweight and almost no workout capacity.
From the very begining we could tell that Travis meant business when it came to changing his life. He has never came to the gym any less than four times a week. He has always pushed himself to his very limit. He has always worked hard on his form. And for all of his hard work he has lost over 30 lbs and is capable of moving around some very impressive weight.
Here is a picture of him doing push presses with the 55 lb dumbbells, nearly tripling his starting weight. Way to go Travis! You really embody what CrossFit is all about.
Wednesday WOD
Double Unders (or triple the number of regular jumps)
Hollow Rocks
50 • 40 • 30 • 20 •10
Cool Down
TGU
14 • 12 • 10
Advanced • Intermediate • Foundational
It was such an amazing thing to see how full each of our holiday classes were! When most people are sitting around a warm fire with family you CrossFitters were busy running outside, doing crazy box jump workouts, and even signing up for a New Year's Day 5K before sitting down for the holidays. Here is a picture of one of the Holiday workouts and if you look closely you can see a Holiday Sasquach darting across the back of the room!
Tuesday WOD
"Barbara"
20 Pull ups
30 Push Ups
40 Situps
50 Squats
Record Number of runs in
5 • 4 • 3 • 2 • 1 Rounds
Cool Down
Stretch
Advanced • Intermediate • Foundational
Sandy has been pushing herself harder than ever with the CrossFit Games Sectional Qualifier looming on the horizon. Just a few months ago 205 was her deadlift max and now she's doing workouts with it! Keep up the hard work Sandy, it will only make you more ready for the Arnold.
REMINDER:
Returning back to our original evening hours starting tonight (You ask for it!):
Mon-Fri.: 4:30, 5:30, 6:30 pm
Monday WOD
DB Push Press
Choppers
DB Hang Power Clean
10 • 9 • 8 • 7 • 6 • 5 • 4 • 3 • 2 • 1
Cool Down
Wall Squats 30 • 30 • 30 reps
Advanced • Intermediate • Foundational
Scale to capabilities
Begins January 4th.
TELL YOUR FRIENDS! On Ramp is for those that want, or need to take a slower, more gradual approach to starting their training. Maybe you're deconditioned (which means way our of shape) or feel your lacking a bit on the confidence side of things. Don't worry, the On Ramp will provide you with a smooth transition to get you on the road to becoming fit. More information
Logan has been training with us since our beginning 2 years ago. He prepared himself for the Air Force through Crossfit to find himself at the very top of every physical assessment in his military training. It's great to have him reassigned to Wright Pat where he continues to train at our family of CrossFits. He can be seen rotating between our BeaverCreek and Troy Training Centers.
Saturday WOD "CrossFit Baseball"
Back by popular demand!
10 K2E
10 Dead Lift (Men 125/165/215/245 -- Women 75/115/145/185)
10 Push Press (Men 25/35/45/55 -- Women 15/20/25/30)
10 Box Jumps (12/20/26 inch box)
Record Number of runs in
20 • 15 • 10 minutes
Cool Down
Wall Walks 15 • 10 • 5
Advanced • Intermediate • Foundational
