Workout of the Day (WOD)

04/01/2014

4-2-14 WOD

Wednesday April 2nd SWOD Spend 10 minutes find todays 1RM C&J Deadlift 3RM (5 sets) WOD: Complete AMRAP in 4 minutes of: 500 meter row 10 […]
04/01/2014

4-1-14 WOD

Tuesday April 1st SWOD Tabata -6 Rnds L-hang Static hollow ring hold Static hollow rocks H/S Wall holds Strength Bench Press 10 Min to find 1RM […]
03/31/2014

3-31-14 WOD

Monday March 31st SWOD Find 1 RM Back Squat Snatch – 6×3 AHAP (Touch&Go) WOD 10 min Cap 50-40-30-20-10 DU 25-20-15-10-5 KB Snatch (53/35) Extra Credit […]
03/27/2014

3-28-14 WOD

March 28 – Friday Open 14.5 Or “Kelly” 5 Rounds 400 m run 30 Box Jumps (24/20) 30 Wallball (20/14)
03/26/2014

3-27-14 WOD

March 27 – Thursday SWOD Double Under skill work (10 min) Shoulder mobility for OHS (10 min) WOD 25, 20, 15 Front Squat (115/85) Burpee over […]
12/23/2014

12/24/2014

Main – CrossFit Holiday Class Schedule: 5:15, 6:15 & Noon – Dec 24th No Classes Dec 25th or 26th Skill Work Take 15-20 minutes to work […]
12/22/2014

12/23/2014

Main – CrossFit Weightlifting Back Squat (5×5 @77%) Metcon Metcon (Time) 21-15-9 Cal Row Hand Stand Push Ups (RX+ 4″ deficit) (Mod 1: Knees on box/jack […]
12/21/2014

12/22/2014

Main – CrossFit Warm-up Weighted Pull-ups (Find 1RM strict weighted pullup) Metcon 1: Metcon (Time) 5 Rounds for time 15 Hand Release Push-ups 30 seconds Plank […]
12/19/2014

12 Days of Christmas

Main – CrossFit Metcon 12 Days of Christmas (Outlaw) (Time) 1 Clean & Jerk @ 225/150# 2 Muscle-Ups 3 Box Jumps 36/30″ 4 Hang Squat Snatch […]