Workout of the Day (WOD)

10/31/2014

Saturday

Main – CrossFit Metcon (AMRAP – Rounds) 500m Row 30 Chest to Bar 25 Wall Balls 20 Toes to Bar 15 SDLHP (95/65 RX+ 115/95) 10 […]
10/30/2014

Halloween

Main – CrossFit Come in costume or come prepared to pay the penalty! Pictures will be taken. Have fun and enjoy the community! Warm-up Metcon (No […]
10/29/2014

10/30/2014

Main – CrossFit Weightlifting Snatch Complex #1 (6×1 @60-70% (EMOM)) A set of the Snatch Complex consists of: 1- snatch (power or squat) 1- hang snatch […]
10/28/2014

10/29/2014

Main – CrossFit Come celebrate some of the women of Crossfit. Today we will do two “Girl” WoDs, Annie and Eva! #WCW Warm-up Annie (Time) 50-40-30-20-10 […]
10/27/2014

10/28/2014

Main – CrossFit Weightlifting Strict Press (4×5@60-70%) aka Shoulder Press Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 12 Wallball (20/14) 10 Deadlift (185/125) […]
05/01/2015

Filthy Fifty

CrossFit 151 – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 […]
04/30/2015

5/1/15

CrossFit 151 – CrossFit Weightlifting Clean + Hang Clean + 3 Front Squats (Work to Max) Metcon Metcon (Distance) 24 Min (2-3 Person Teams) Sled Pull […]
04/29/2015

4/30/15

CrossFit 151 – CrossFit Gymnastics Metcon (No Measure) EMOM 5 sets each 15 Ab Mat Situps 15 V-Ups Metcon Metcon (Time) 1 Mile Run 100 Air […]
04/28/2015

4/29/15

CrossFit 151 – CrossFit Weightlifting Pwr Clean + 3 Push Press + 1 Jerk Behind Neck (Work to Heavy Max) Metcon Metcon (AMRAP – Rounds and […]