Workout of the Day (WOD)

03/23/2015

3/24/15

Main – CrossFit Weightlifting Overhead Squat (In 20 minutes, find today’s 1RM) Metcon Metcon (Time) 21-15-9 OHS @ 50% of today’s 1RM Pullups Burpees to 6″ […]
03/22/2015

3/23/15

Main – CrossFit Weightlifting Deadlift (5×5 @ 75% w/eccentric) Metcon Metcon (Time) 3 Rounds 50 cal row 50 D/U 50 Walking Lunges
03/20/2015

Up and Down the River Ryan

Main – CrossFit Metcon (Time) 3 Rope climbs 5 Snatch (85% of your 1 RM) 10 Pull ups 20 Burpee box jumps 40 Russian swings (53/35) […]
03/19/2015

3/20/15

Main – CrossFit Metcon Metcon (No Measure) Open Gym. Suggested WoD will be posted on the board. There will be limited opportunities for 15.4 to be […]
03/18/2015

3/19/15

Main – CrossFit Weightlifting Strict Press (1×5@75, 1×4@85, 4×3@90) aka Shoulder Press Metcon Metcon (Time) 4 Rounds 5 DL (225/135) 10 Pullups 15 KB Swings 53/35 […]
10/27/2015

10/28/15

CrossFit 151 – CrossFit Today is a strength only day. Get some heavy lifts in and have fun!! Split between Squat and Snatch as needed to […]
10/26/2015

10/27/15

CrossFit 151 – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 6 min AMRAP 3 Deadlift (275/185) 15 Double Unders RX ONLY: add 10# to deadlift […]
10/25/2015

10/26/15

CrossFit 151 – CrossFit Don’t forget to get your costume together for Saturday’s Halloween WoD!!! Weightlifting 2C+1J (10 minutes EMOM 65-80%) 2 Cleans + 1 Jerk […]
10/23/2015

10/24/15

CrossFit 151 – CrossFit One week from today…Halloween Costume WoD! Get your tights and capes and masks together. Ensure your costume is family appropriate as class […]