Workout of the Day (WOD)

09/28/2014

09/29/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM 10 min 2 Curtis P Complex **Record top weight1 Hang Squat Clean, 2 Alt Lunges, 1 Push Press http://www.youtube.com/watch?v=S0pO8jOahNM […]
09/26/2014

Fitz Grid WOD

Main – CrossFit Fitz Grid Style Bday WOD
09/26/2014

WoRM

Main – CrossFit Metcon Metcon (No Measure) 2 person teams, same sex 3 Rounds for Time 30 Squats* 95/65 30 Burpees** *Both athletes will be holding […]
09/25/2014

09/26/2014

Main – CrossFit Weightlifting Clean and Jerk (1×3@50, 1×3@60, 1X3@65, 1×3@70, 1X3@75) Metcon Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees […]
09/24/2014

09/25/2014

Main – CrossFit Weightlifting Snatch (Todays 1RM) After warming up, find today’s 1RM in 6 attempts. Metcon Metcon (Time) 1/10, 2/9….9/2, 10/1 Deadlift Power Snatch ** […]
03/31/2015

4/1/15

Main – CrossFit Weightlifting Back Squat (In 20 minutes, find 3RM) Metcon Metcon (Time) For Time: 40 Back Squats / 40 cal Row 30 Front Squats […]
03/30/2015

3/31/15

Main – CrossFit Speed Work Metcon (Weight) “Tractor Pull” Sled Pull – 50m Men: 90#, build in 45# jumps Women: 70#, build in 35# jumps Class […]
03/29/2015

03/30/2015

Main – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at […]
03/27/2015

3/28/15

Main – CrossFit Metcon Metcon (AMRAP – Reps) With a partner: 3,2,1 GO – Run 200m KB Swings (53)(35) =1 point ea. Minute 3 – Run […]