Workout of the Day (WOD)

09/01/2013

9-1-13

No Open Gym Sunday Sept 1st LABOR DAY We will be holding 2 Classes on Labor Day – 8:30 & 9:30 AM
08/28/2013

8-29-13 WOD

Thursday August 29th SWOD 4 Rds 3x each arm Turkish Get-Up Rest 90 seconds WOD 15 min AMRAP 20-yard Bear Crawl 5x KB snatch Rx-AHAP 200 […]
08/27/2013

8-28-13 WOD

Wed August 28th SWOD TABATA 6 rounds :20 on :10 off KB swings and elevated push up on plates WOD 5 Sets Against a three minute […]
08/26/2013

8-27-13 WOD

Tuesday August 27th SWOD 5 sets 5x Push Press Rest 2 minutes WOD For time: 15 x Deadlift (225/155 lb) 30 x Wall Ball Shots 12 […]
08/26/2013

8-26-13 WOD

SWOD Leg Mobility 10 minutes WOD A. In 5 minutes, complete the following: Run 600 Meters Row as many meters as possible Rest exactly 5 minutes, […]
08/05/2014

8/6/14

Main – CrossFit Metcon (5 Rounds for reps) 5 Sets of 6 Deadlifts @ AHAP (Touch n Go) Rest 20 Seconds Ring Push Up’s (Max Reps) […]
08/04/2014

8/5/14

Main – CrossFit Weightlifting Ring Dips (3 X 10-12 Reps) Weightlifting Push Jerk (3 @ 60%, 2 @ 70%, 2 @ 80%, 4 x 1 @ […]
08/03/2014

8/4/2014

Main – CrossFit Weightlifting Back Squat (3 @ 75%, 2@80%, 1@85%, 3@80%, 2@85%, 1@90%) Metcon (Weight) 5 EMOM Halting Clean Deadlift, + Hang Clean + Clean […]
08/01/2014

08/02/2014

Main – CrossFit Metcon (AMRAP – Rounds and Reps) Couplet 1 5 min AMREP 5 Front Squats (135/95) (RX+ 185/135) 10 bar-facing burpees **Rest 3 minutes […]