Latest WODs

CrossFit

  • May 26th, 2015


SpartanFit CrossFit – CrossFit

Strength

Deadlift (8-8-5-5-5 reps)

2:00 Rest

Metcon

Metcon (4 Rounds for time)

500m Row
3-4 mins rest

Core

Coach’s Choice

Competitor

  • May 26th, 2015


SpartanFit CrossFit – Competitor

Strength

same as CrossFit

Gymnastics

Chest-To-Bar Pull-ups (4 x choose)

Handstand Push-ups (4 x choose)

GHD (Glute Hamstring Developer) (4 x 10-15)

Metcon

same as CrossFit

MDM

  • May 25th, 2015


SpartanFit CrossFit – CrossFit

Memorial Day Murph
9AM or 12PM

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here