Workout of the Day (WOD)

01/01/2015

1/2/15

Main – CrossFit Class times will be 5:15, 6:15, and 12:00. There will be no evening classes. Take some time today to update your goals on […]
12/30/2014

12/31/2014

Main – CrossFit Weightlifting Front Squat (6×2-3@67%) Metcon Metcon (Time) 6 Rounds for time 9 Deadlifts 6 HSPU 3 OHS RX= 135/95, RX+ = 185/135 Optional […]
12/29/2014

12/30/2014

Main – CrossFit Weightlifting Clean (1 Rep every 45 seconds for 15 reps @75%) Metcon Metcon (Distance) 30 minutes sustained cardio. Option #1 Run (15 minutes […]
12/28/2014

12/29/2014

Main – CrossFit Weightlifting Back Squat (5×5@79%) Metcon Metcon (AMRAP – Reps) 5 Rounds (15 minutes total) :30 sec Chest 2 Bar, rest :30 Sec :30 […]
12/26/2014

12/27/2014

Main – CrossFit Dodge, Dip, Duck, Dive, and … Dodge Weightlifting Back Squat (6×1@93%) Metcon Metcon (No Measure) Crossfit Dodgeball!!Each round, an exercise will be assigned […]
06/19/2015

Ryan Martin Drake Strength Coach Seminar

CrossFit 151 – CrossFit Metcon (No Measure) Ryan Martin, Strength Coach from Drake University will be here from 9am-11am. Focus will be on strength and conditioning […]
06/18/2015

6/19/2015

CrossFit 151 – CrossFit Weightlifting Metcon (Distance) EMOM – Ping Pong – 10 minutes: odd: 4 Back Squat (225/135) (Do not exceed 70%) Even – 4 […]
06/17/2015

6/18/2015

CrossFit 151 – CrossFit Speed Work Metcon (No Measure) Prowler Push. 200m per person (down and back, can break up) 90/50 on sled Metcon Metcon (Time) […]
06/16/2015

6/17/2015

CrossFit 151 – CrossFit Weightlifting Push Press (3RM) In 8 minutes build to a heavy 3RM. Take weight from the ground. Push Jerk (EMOM 6 minutes […]