Workout of the Day (WOD)

11/19/2013

11.20.13 WOD

Wednesday Nov 20 SWOD 5×3 Med Ball cleans (Members) 5×3 Clean 75-80% WOD 2 Rounds for total reps 1 min each movement per round -Back Squat […]
11/18/2013

11.19.13 WOD

Tuesday Nov 19 SWOD Rope work 5 rope climb attempts …then… Double Under attempts If you have double unders, attempt triple Unders 4×25 WOD 4 Rounds […]
11/18/2013

11.18.13 WOD

*FRIENDS AND FAMILY WEEK* Monday Nov 18 SWOD EMOM 10 8 Air Squats WOD Chipper 50 Double Unders 40 Deadlifts (135/95)(105/65) 30 KBS (53/35)(35/18) 20 Pullups […]
11/13/2013

11.14.13 WOD

Thursday Nov 14 SWOD Death by 4 pushups (4, 8, 12…) 10min cap WOD *setup both parts prior to WoD** 8 Min AMRAP 10 TTB 15 […]
11/13/2013

11.13.13 WOD

Wednesday Nov 13 SWOD 3×5 Back Squat Work to 75% Superset with 1 rope climb WOD 75 Thrusters + Every 2 minutes do 5 burpees (starting […]
09/29/2014

9/30/2014

Main – CrossFit Weightlifting Back Squat (4×3@80%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 min 10 alternating Pistols 5 Box jumps (30/24) RX+( 26/18 […]
09/29/2014

09/30/2014

Main – CrossFit Weightlifting Metcon (Weight) E2MOM 12 minutes 1 Clean + 1 Hang Clean + 2 Jerks 65-80% Metcon Metcon (Time) 7 Rounds 7 Push […]
09/28/2014

09/29/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM 10 min 2 Curtis P Complex **Record top weight1 Hang Squat Clean, 2 Alt Lunges, 1 Push Press http://www.youtube.com/watch?v=S0pO8jOahNM […]
09/26/2014

Fitz Grid WOD

Main – CrossFit Fitz Grid Style Bday WOD