Workout of the Day (WOD)

09/07/2014

09/08/2014

Main – CrossFit Weightlifting Hang Power Clean (1×3@60%, 1×3@65%, 1×3@70%, 2×2@75%) Metcon Metcon (Time) 4 Rounds for Time 100 ft Right Hand Plate Pinch Farmer Carry […]
09/05/2014

09/06/2014

Main – CrossFit WoD for today will be the Swamp Fox 5k and/or marching in the parade. Check our Facebook page for details on the Parade […]
09/04/2014

09/05/2014

Main – CrossFit Weightlifting Snatch (1×3@60%, 2×3@70%, 2×2@80%) Continue to work on catching in the full position. Metcon Metcon (Time) ” JJ ” For Time 1 […]
09/03/2014

09/04/2014

Main – CrossFit Weightlifting Overhead Squat (1×4@50, 1×3@60%, 1×3@65%, 1×3@70%, 1×2@80%) Metcon Metcon (Time) 10 Rounds for time 6 TTB 6 HRPU 6 KB Swing (53/35) […]
09/02/2014

09/03/2014

Main – CrossFit Weightlifting SWoD: Power Clean (1×3@50, 1×3@60, 1×3@65, 2×2@70%) Metcon WoD: Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 4 Muscle Ups 16 […]
03/09/2015

3/10/15

Main – CrossFit Weightlifting Back Squat (3×5 @ 75%) Metcon Metcon (Time) 5 Rounds for Time of: 50 Double Unders 20 Toes to Bar 5 Power […]
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 […]