Workout of the Day (WOD)

08/07/2013

8-8-13 WOD

Thursday August 8th,  SWOD 15 min. Mobility Wod – Coaches Choice WOD 10 Rounds 5x Clean & Jerk Rx 185/95 10x Ring Push-ups CASH OUT 3x […]
08/06/2013

8-7-13 WOD

Wednesday August 7th,  SWOD Back squats 8 sets 1. 6 @ 55% 5. 2 @ 85% 2. 4 @ 65% 6. 1 @ 90% 3. 3 […]
08/06/2013

8-6-13 WOD

Tuesday August 6th, SWOD – sprints 10 sets of 50 m (15 sec rest) 5 sets of 100 m WOD 15-10-5 Box Jumps Rx 30/24 Deadlift […]
08/04/2013

8-5-13 WOD

Monday August 5th 10 min. Shoulder Mobility WOD warm-up SWOD 10 min to find 1RM Snatch 3 min EMOM – 2x Snatch @ 85% 1RM (reloaded […]
08/04/2013

Member Story – Megan Teahen

Member Spotlight: Megan Teahen When did you start Crossfit? Technically in January, but when did I actually “start” going consistently…like 3 months ago, when I became […]
07/20/2014

7/21/14

Main – CrossFit “Games Week Day 1” Front Squat (2×10 @ 60%, 2×8@70%, 1×6@80%) Metcon (AMRAP – Rounds and Reps) 2009 Crossfit Games Event #5 Three […]
07/17/2014

7/18/14

Main – CrossFit HAPPY BIRTHDAY TODD WALKER!!!! Metcon Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-ups Cash-Out Metcon (No Measure) 3×12 […]
07/16/2014

7/17/14

7/17/14 Gymnastics Metcon (No Measure) 3×8 Ring Dips 3×8 Strict Pull-Ups Metcon Metcon (Time) 4 Rounds (135/95) 5 Hang Cleans 10 Front Rack Lunges 5 Push […]
07/15/2014

7/16/14

7/16/14 Speed Work Metcon (No Measure) 2 x 200m Run 4 x 100m Sprint 2 – Shuttle Sprints (10/20/30/40) Metcon Metcon (Time) 5 Rounds For Time […]