Latest WODs

Strongman

  • September 3rd, 2015


SpartanFit CrossFit – CrossFit Strongman

Weightlifting

Axle Floor Press (6-6-4-4-2-2 reps)

Medley

Metcon (3 Rounds for weight)

100′ Keg Carry

100′ Sled Sprint
Log keg weight + sled weight

CrossFit

  • September 2nd, 2015

SpartanFit CrossFit – CrossFit

Weightlifting

Back Squat (5 @ 65%, 5 @ 70% , 5 @ 75%, 5 @ 80%)

~2 min rest

Gymnastics

EMOM x 5

Metcon (5 Rounds for reps)

Unbroken Sets For Total Reps

Scaled – Band-Assisted Push-Ups

Rx – Weighted Push-Ups (25/15)

Rx+ – HSPU

Metcon

Chipper

Metcon (Time)

21 Burpees

42 Wall Balls (20/14)

15 Burpees

30 Wall Balls

9 Burpees

18 Wall Balls
15 min cap

101

  • September 2nd, 2015

SpartanFit CrossFit – CrossFit 101

Strength

A1: Back Squat (4 x 5)

A2: Single-Arm KB Press (4 x 6-8/arm)

Metcon

Partner WOD

Metcon (Time)

5 Rounds Each

10 Burpees

15 Calorie Row