Workout of the Day (WOD)

01/01/2015

1/2/15

Main – CrossFit Class times will be 5:15, 6:15, and 12:00. There will be no evening classes. Take some time today to update your goals on […]
12/30/2014

12/31/2014

Main – CrossFit Weightlifting Front Squat (6×2-3@67%) Metcon Metcon (Time) 6 Rounds for time 9 Deadlifts 6 HSPU 3 OHS RX= 135/95, RX+ = 185/135 Optional […]
12/29/2014

12/30/2014

Main – CrossFit Weightlifting Clean (1 Rep every 45 seconds for 15 reps @75%) Metcon Metcon (Distance) 30 minutes sustained cardio. Option #1 Run (15 minutes […]
12/28/2014

12/29/2014

Main – CrossFit Weightlifting Back Squat (5×5@79%) Metcon Metcon (AMRAP – Reps) 5 Rounds (15 minutes total) :30 sec Chest 2 Bar, rest :30 Sec :30 […]
12/26/2014

12/27/2014

Main – CrossFit Dodge, Dip, Duck, Dive, and … Dodge Weightlifting Back Squat (6×1@93%) Metcon Metcon (No Measure) Crossfit Dodgeball!!Each round, an exercise will be assigned […]
08/21/2015

KB for Hope

CrossFit 151 – CrossFit Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 9 KB Swings (53/35) 9 Burpees 9 KB Swings 9 Box Jumps (24/20)
08/20/2015

8/21/2015

CrossFit 151 – CrossFit Metcon (3 Rounds for reps) Barbell Conditioning Teams of 2: A. AMRAP 7 of Strict Press: 50 reps at 95/65 50 reps […]
08/19/2015

8/20/2015

CrossFit 151 – CrossFit Weightlifting Back Squat (EMOM x 10: 2 reps – You choose the weight) **Record heaviest set of 2 Metcon Metcon (Time) 5 […]
08/18/2015

8/19/2015

CrossFit 151 – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon (Weight) 5 Complexes of: 5 Push Presses 5 Front Squat […]