Workout of the Day (WOD)

03/29/2015

03/30/2015

Main – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at […]
03/27/2015

3/28/15

Main – CrossFit Metcon Metcon (AMRAP – Reps) With a partner: 3,2,1 GO – Run 200m KB Swings (53)(35) =1 point ea. Minute 3 – Run […]
03/26/2015

3/27/15

Main – CrossFit Metcon Metcon (No Measure) Open Gym. Suggested WoD will be posted on the board. There will be limited opportunities for 15.5 to be […]
03/25/2015

3/26/15

Main – CrossFit Weightlifting Back Squat (5×3 @ 80-85%) Metcon Metcon (Time) 8 Rounds of Cindy for Time
03/24/2015

3/25/15

Main – CrossFit Weightlifting Metcon (Weight) EMOM 10 min 3 Press + 2 Push Press + 1 JerkChoose a weight that is challenging for the Press, […]
08/24/2015

8/25/2015

CrossFit 151 – CrossFit Metcon Metcon (Time) 3 Rounds: 500m Row 10 Dead Lifts, 275/175 10 Burpee Box Jump overs, 24/20 Weightlifting Push Press + Push […]
08/23/2015

8/24/2015

CrossFit 151 – CrossFit Front Squat (4×6 Front Squats) Metcon (Time) “Naughty Nancy” 4 Rounds: 600m Run 25 OHS, Rx(95/65) Rx+(140/95)
08/21/2015

KB for Hope

CrossFit 151 – CrossFit Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 9 KB Swings (53/35) 9 Burpees 9 KB Swings 9 Box Jumps (24/20)
08/20/2015

8/21/2015

CrossFit 151 – CrossFit Metcon (3 Rounds for reps) Barbell Conditioning Teams of 2: A. AMRAP 7 of Strict Press: 50 reps at 95/65 50 reps […]