Workout of the Day

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 […]