Workout of the Day (WOD)

10/02/2014

10/03/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM 6 min 2 Snatch High Pulls + 1 Snatch 70-85% Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand […]
10/01/2014

10/02/2014

Main – CrossFit Metcon Metcon (Time) 1.5 Mile run1)Exit the back parking lot and turn left (south) onto 44th 2) Turn Left (east) onto 8th Ave […]
09/30/2014

09/30/2014

Main – CrossFit Weightlifting Metcon (Weight) E2MOM 12 minutes 1 Clean + 1 Hang Clean + 2 Jerks 65-80% Metcon Metcon (Time) 7 Rounds 7 Push […]
09/29/2014

9/30/2014

Main – CrossFit Weightlifting Back Squat (4×3@80%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 min 10 alternating Pistols 5 Box jumps (30/24) RX+( 26/18 […]
09/29/2014

09/30/2014

Main – CrossFit Weightlifting Metcon (Weight) E2MOM 12 minutes 1 Clean + 1 Hang Clean + 2 Jerks 65-80% Metcon Metcon (Time) 7 Rounds 7 Push […]
04/06/2015

4/7/15

Main – CrossFit Speed Work Metcon (Time) For Time 300 Single Unders or 200 DU Gymnastics Metcon (No Measure) Ping Pong 3 Sets 15 Hollow Rocks […]
04/05/2015

4/6/15

Main – CrossFit Weightlifting Paused Front Squat (Find 6RM, 2 sec pause @ bottom) Weightlifting Weighted Step-ups (8 Reps EMOM 6 min, : Odd Left Leg, […]
04/02/2015

4/3/15

Main – CrossFit Warm-up Metcon Today’s Metcon is a Monster Mash created by Crossfit Linchpin. There will be a 45 minute running clock. If you complete […]
04/01/2015

4/2/15

Main – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes 3 HSPU 6 Ground to Overhead (115/75) 9 Air Squats 12 ab-mat situps […]