Workout of the Day (WOD)

10/18/2013

10-19-13 WOD – EVENT

Saturday, October 19 Barbells for Boobs, Fundraising WOD/Event
10/16/2013

10-17-13 WOD

Thursday, October 17 SWOD 10 minutes Handstand Walk skill work Then (Split) Jerk from rack 5×5 WoD 1/20 – 2/25 – 3/30 – 4/35 – 5/40 […]
10/15/2013

10-16-13 WOD

Wednesday, October 16 SWOD Clean 1×3 @70 %, 1×3 @ 80%, 1×3 @90% WoD 10 Rounds for time 1 clean @ 80% 200m run Cash out […]
10/14/2013

10-15-13 WOD

Tuesday, October 15 SWOD Strict Press 1×3 @70 %, 1×3 @ 80%, 1×3 @90% WoD 5 Rounds For Time 8x Front Squats (165/125)(135/95)(95/65) 8x CTB (Pullup)(Banded […]
10/13/2013

10-14-13 WOD

Monday, October 14 SWOD Snatch 1×3 @70 %, 1×3 @ 80%, 1×3 @90% WoD “Columbus Day” 5k row for time Cash out 100 abmat situps
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 […]
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 […]