Workout of the Day (WOD)

09/07/2014

09/08/2014

Main – CrossFit Weightlifting Hang Power Clean (1×3@60%, 1×3@65%, 1×3@70%, 2×2@75%) Metcon Metcon (Time) 4 Rounds for Time 100 ft Right Hand Plate Pinch Farmer Carry […]
09/05/2014

09/06/2014

Main – CrossFit WoD for today will be the Swamp Fox 5k and/or marching in the parade. Check our Facebook page for details on the Parade […]
09/04/2014

09/05/2014

Main – CrossFit Weightlifting Snatch (1×3@60%, 2×3@70%, 2×2@80%) Continue to work on catching in the full position. Metcon Metcon (Time) ” JJ ” For Time 1 […]
09/03/2014

09/04/2014

Main – CrossFit Weightlifting Overhead Squat (1×4@50, 1×3@60%, 1×3@65%, 1×3@70%, 1×2@80%) Metcon Metcon (Time) 10 Rounds for time 6 TTB 6 HRPU 6 KB Swing (53/35) […]
09/02/2014

09/03/2014

Main – CrossFit Weightlifting SWoD: Power Clean (1×3@50, 1×3@60, 1×3@65, 2×2@70%) Metcon WoD: Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 4 Muscle Ups 16 […]
05/19/2015

5/20/15

CrossFit 151 – CrossFit Weightlifting Front Squat (10 RM with Pause) Metcon Metcon (Weight) EMOM Circuit 3 sets of each 1) 6 Deads @ 70% RM […]
05/18/2015

5/19/15

CrossFit 151 – CrossFit Weightlifting Bent Over Row (5 RM) Skill Work Metcon (No Measure) Rope Climbs 10 Minutes Skill Work *Test Thursday Metcon Metcon (Time) […]
05/17/2015

5/18/15

CrossFit 151 – CrossFit Weightlifting Snatch (5 RM) Metcon (Weight) EMOM (5 sets each) 1) 2 Pwr Snatch @ 5 RM Snatch 2) 20 Sec L […]
05/15/2015

Team Wod Relay

CrossFit 151 – CrossFit Metcon (AMRAP – Rounds) 30 Cal Row 20 abmats 20 Overhead lunges 25/15 1 Rope climb 10 Box jumps 24/20 10 Burpees […]