Workout of the Day (WOD)

09/12/2014

09/13/2014

Main – CrossFit Metcon Metcon (Time) For time Run 1 mile, 150 D/U, 50 Burpees Run 800m, 100 D/U, 35 Burpees Run 400m, 50 D/U, 20 […]
09/11/2014

9/12/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM 6 min 2 Snatch High Pulls + 1 Snatch (Goal 75%) Metcon Nate (AMRAP – Rounds and Reps) 20-Minute […]
09/10/2014

09/11/2014

Main – CrossFit Weightlifting Deadlift (Skill work, coach lead. Work towards a 5RM.) Metcon Metcon (Time) 30-20-10 Calorie Row Burpees Optional Accessory Work Halting Snatch Grip […]
09/09/2014

09/10/2014

Main – CrossFit Strict Press (4×5@80) aka Shoulder Press Metcon Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP (with same bar) 5 Front Squat 5 […]
09/08/2014

09/09/2014

Main – CrossFit Weightlifting Hang Power Snatch (1×3@50, 1×3@60, 1×3@65, 1×3@70,2×3@75 ) Metcon Metcon (Time) 21-15-9-6-3 Lunge w/Medball OH (20/14) Pullups Optional Accessory Work Snatch High […]
05/25/2015

5/26/15

CrossFit 151 – CrossFit Weightlifting Front Squat (2 RM ( 15 Minutes)) Metcon Metcon (Time) 400m Run 3 Rnds 20 Russian Twist 20 V-Ups 400m Run […]
05/24/2015

Memorial Day Murph

CrossFit 151 – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or […]
05/21/2015

5/22/15

CrossFit 151 – CrossFit Weightlifting Push Press (9 RM) Metcon Metcon (Time) 10,9,8,7,6,5,4,3,2,1 S2O (135/95)(155/105) Box Jump (24/20) (30/24)
05/20/2015

5/21/15

CrossFit 151 – CrossFit Warm-up Metcon (No Measure) 10 Min EMOM 1) 10 Wide Pushups 2) 30 sec Squat hold Gymnastics Metcon (Time) For Time: 5 […]