Workout of the Day (WOD)

07/31/2014

8/1/2014

Main – CrossFit Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon After a 5 Minute Rest Isabel (Time) For Time: 30 […]
07/30/2014

7/31/14

Main – CrossFit Push Press (15 min to find 1RM) Metcon (Time) For Time: 1000m row …then 3 Rounds for Time… 10 Push Press (95/65) 15 […]
07/28/2014

7/29/14

Snatch Complex #1 (Complete 7 sets in 15 minutes. Score top weight) A set of the Snatch Complex consists of: 1- snatch (power or squat) 1- […]
07/27/2014

7/28/14

Zots Press (5 sets to find 3RM) Metcon (Time) 5 Rounds for Time 7 Hang Cleans 135/85 11 Hand Stand Push-ups 200m run Box Jumps (Find […]
07/24/2014

7/25/14

Main – CrossFit Games week day 5 Back Squat (2×10@60%, 2×8@70%, 1×6@80%) Metcon (Time) “Naughty Nancy (2013)” 4 Rounds 2 Laps around the Building 25 Overhead […]
02/08/2015

2/9/15

Main – CrossFit The next three weeks will be focused on Crossfit Open and Open style workouts from years past. If you haven’t signed up for […]
02/06/2015

2/7/15

Main – CrossFit Internal Oly meet! Come get the feel of a USAW meet and throw around some heavy iron!! Weightlifting Olympic Lifting Total (Total Weight)
02/05/2015

2/6/15

Main – CrossFit Weightlifting Metcon (No Measure) Olympic Lifting Open Gym: Spend time working on Olympic lifting, accessory lifts, and form. If you are lifting tomorrow […]
02/04/2015

2/5/15

Main – CrossFit Weightlifting Clean and Jerk (2 reps EMOM, 8 min) Keep the same weight throughout. Aim for 80% Metcon Metcon (AMRAP – Rounds and […]