Workout of the Day (WOD)

04/07/2014

4-8-14 WOD

Tuesday April 8th SWOD Snatch Balance 5 x 2 @ 70% 5 set of: 3 position snatch @ 60% (Hi – Lo – Floor) WOD 10 […]
04/06/2014

4-7-14 WOD

Monday April 7th “HAPPY BIRTHDAY ZAK” SWOD Squat Cycle – Back based on %’s then Jerk (from the rack) 8 x 3 AHAP WOD 60x HRPU […]
04/06/2014

So the Open is over, now what?

First off, congratulations to everyone who participated in FAC and the CrossFit Open, it was a huge success.  (Check out the photos) We are already looking […]
04/03/2014

4-4-14 WOD

Friday April 4th Strength Squat Cycle – Front find 1RM WOD “Elizabeth” 21-15-9 Clean (135/95) Ring dips
04/02/2014

4-3-14 WOD

Thursday April 3rd SWOD: Wind Capacity 10x150m Row (rest 30 secs) WOD: 6 min AMRAP 5x Wall Balls 10x Box Jumps 4 Minutes rest 4 rounds […]
10/24/2014

Partner Wod

Main – CrossFit Bring long socks!! Metcon (Time) 100 Wall Balls over the rig 80 Calorie Row 60 KB Swings (RX = 53/35) 40 Toes 2 […]
10/23/2014

10/24/2014

Main – CrossFit Weightlifting Catch up on any 1RM attempts you missed during the week. Enter them as additional work. Metcon Fran (Time) 21-15-9 Thrusters, 95# […]
10/22/2014

10/23/2014

Main – CrossFit Metcon Deadlift (Find 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP 3 Power Cleans / 3 Burpee Box Jumps 6 […]
10/21/2014

10/22/2014

Main – CrossFit Weightlifting Clean and Jerk (1RM) Metcon Metcon (Time) For Time 1000m row 30 Back Squats (225/155) **From Rack or boxes** Optional Accessory Work […]