Workout of the Day (WOD)

01/13/2014

1-13-14 WOD

Monday JAN 13 SWOD 3×20 Squats (from ground) ~50% 1RM WOD Tabata (20/10) -Med Ball Clean -Ring Dips -T2B -abmat
01/10/2014

1-10-14 WOD

Friday JAN 10 SWOD EMOM 4 P Snatch + Snatch 80% Then EMOM 4 Snatch + Snatch Balance 80% WOD “OMAR” For Time 10 Thrusters (95/65) […]
01/09/2014

1-9-14 WOD

Thursday JAN 9 SWOD Bench Press Build to Bodyweight and find BW Max reps OR 3×8 at 70% 1RM WOD In 90 seconds ME Clean and […]
01/07/2014

1-8-14 WOD

JAN 8 SWOD Death By Handstand Pushup 2 per minute WOD CHIPPER…CHIPPER…chipper 30 cal row 30 box jumps 30 Wall-ball (20/14) 30 Bent-over rows (45/35) Rest […]
01/07/2014

1-7-14 ANNIVERSARY WOD

JAN 7 1 Year Anniversary!!!! Thank you so much for a great 1st year SWOD “151” WOD 12 min AMRAP 5 Dead Lift (135/95) 5 Snatch […]
10/31/2014

Saturday

Main – CrossFit Metcon (AMRAP – Rounds) 500m Row 30 Chest to Bar 25 Wall Balls 20 Toes to Bar 15 SDLHP (95/65 RX+ 115/95) 10 […]
10/30/2014

Halloween

Main – CrossFit Come in costume or come prepared to pay the penalty! Pictures will be taken. Have fun and enjoy the community! Warm-up Metcon (No […]
10/29/2014

10/30/2014

Main – CrossFit Weightlifting Snatch Complex #1 (6×1 @60-70% (EMOM)) A set of the Snatch Complex consists of: 1- snatch (power or squat) 1- hang snatch […]
10/28/2014

10/29/2014

Main – CrossFit Come celebrate some of the women of Crossfit. Today we will do two “Girl” WoDs, Annie and Eva! #WCW Warm-up Annie (Time) 50-40-30-20-10 […]