Latest WODs

CrossFit

  • October 23rd, 2014

Main – CrossFit

Weightlifting

Every 1:00 for 12:00

odd: Muscle Snatch (6 x 3)

Perform a snatch without re-dipping after the extension.

even: Front Squat (6 x 4)

Metcon

Metcon (Time)

3 Rounds Of:

200m Run

1 Rope Climb (15′)

15 Wall Balls (20/14)

10 Deadlift (185/125)
Scaled Option:

3 Rounds Of:

200m Run or 250m Row

5 Pull-Ups

15 Wall Balls (choose)

5 Deadlifts (choose)

Gymnastics

V-Ups (3 x 20 reps)

CrossFit 101

  • October 23rd, 2014


Main – CrossFit 101

Skill/Strength

Front Rack Mobility x 5 mins

Technique x 10 mins

Push Press (5×5)

Front Squat (5×5)

Metcon

Metcon (Time)

5 Rounds Of

5 Burpees

10 Sit-Ups

15 sec Bike (AFAP)

Strongman

  • October 22nd, 2014

Main – CrossFit Strongman

Strength

Romanian Deadlift (4 x 6)

Strongman

Metcon (Time)

Show up and find out!

Strongman

Medley

log weight in notes

Metcon (Time)

Carry & Push