Workout of the Day (WOD)

03/08/2015

3/9/15

Main – CrossFit Speed Work Metcon (No Measure) Sprints 12x100m sprints, 1:1 Work-rest weather/ice alternate: 12x100m row sprints Metcon Metcon (AMRAP – Rounds and Reps) 8 […]
03/05/2015

3/6/15

Main – CrossFit Metcon Metcon (No Measure) Open Gym. Suggested WoD will be posted on the board. There will be limited opportunities for 15.2 to be […]
03/04/2015

3/5/15

Main – CrossFit Weightlifting Back Squat (3×5 @ moderate weight) Metcon Metcon (3 Rounds for reps) Tabata: 20 on, 10 off Pullups Pushups abmat situps *Lighter […]
03/03/2015

3/4/15

Main – CrossFit Weightlifting Metcon (Weight) Clean and Jerk 75% 5×2+1 Clean w/ pause @ knees + Hang Clean + Jerk Metcon Metcon (Time) 21-18-15-12-9-6-3 Hang […]
03/02/2015

3/3/15

Main – CrossFit Weightlifting Front Squat (5×3 @ 75%) Metcon Metcon (Time) 3 Rounds For Time 50 squats 30 Hand Release Pushups 20 alt KB Snatches […]
08/09/2015

8/10/2015

CrossFit 151 – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) TABATA: Deadlift (185/135) Pull-ups Front Squat (135/95) Double UndersComplete a full Tabata protocol at each station […]
08/07/2015

8/8/2015

CrossFit 151 – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ […]
08/06/2015

8/7/2015

CrossFit 151 – CrossFit Front Squat (Warm up to 85% then 8 reps) **Depending on how you feel either do 4×2 or 8×1 set. Metcon (Time) […]
08/05/2015

8/6/2015

CrossFit 151 – CrossFit Metcon (AMRAP – Reps) Conditioning: Death by Ring Dip/Box Dips (2 per min)** Score the last minute you fully completed. Metcon (Time) […]