Workout of the Day (WOD)

03/23/2015

3/24/15

Main – CrossFit Weightlifting Overhead Squat (In 20 minutes, find today’s 1RM) Metcon Metcon (Time) 21-15-9 OHS @ 50% of today’s 1RM Pullups Burpees to 6″ […]
03/22/2015

3/23/15

Main – CrossFit Weightlifting Deadlift (5×5 @ 75% w/eccentric) Metcon Metcon (Time) 3 Rounds 50 cal row 50 D/U 50 Walking Lunges
03/20/2015

Up and Down the River Ryan

Main – CrossFit Metcon (Time) 3 Rope climbs 5 Snatch (85% of your 1 RM) 10 Pull ups 20 Burpee box jumps 40 Russian swings (53/35) […]
03/19/2015

3/20/15

Main – CrossFit Metcon Metcon (No Measure) Open Gym. Suggested WoD will be posted on the board. There will be limited opportunities for 15.4 to be […]
03/18/2015

3/19/15

Main – CrossFit Weightlifting Strict Press (1×5@75, 1×4@85, 4×3@90) aka Shoulder Press Metcon Metcon (Time) 4 Rounds 5 DL (225/135) 10 Pullups 15 KB Swings 53/35 […]
08/19/2015

8/20/2015

CrossFit 151 – CrossFit Weightlifting Back Squat (EMOM x 10: 2 reps – You choose the weight) **Record heaviest set of 2 Metcon Metcon (Time) 5 […]
08/18/2015

8/19/2015

CrossFit 151 – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon (Weight) 5 Complexes of: 5 Push Presses 5 Front Squat […]
08/17/2015

8/18/2015

CrossFit 151 – CrossFit Metcon (Time) 3 Rounds: 800m Run 30 Squat Cleans (115/85) 30 Burpees
08/16/2015

8/17/2015

CrossFit 151 – CrossFit Weightlifting Snatch (EMOM x7 – 1 rep at 85%) Front Squat (3 x 2 @ 80%) Metcon Metcon (Time) “Harley Love” 6 […]