Latest WODs

ALL LEVELS

  • September 18th, 2014

Announcements

Due to Iron Fitness Games event this Saturday being held at SpartanFit CrossFit we have some schedule changes:

Friday – 6:30pm – NO CLASS
Saturday – NO CLASSES

Thank you!

Main – CrossFit

Skill

15 minutes of skill practice
NO ROPE CLIMB!!!

Metcon

At The Yard
Partner WOD

Metcon (4 Rounds for time)

Both partners complete:
400m Row & 40 Air Squats
(work on opposite movments)
-then-
400m Run w/ Plate (45/25)
(only 1 partner holds plate)
-then-
40′ Sled Push
4:00 Rest

Strongman Thursday

  • September 17th, 2014

Announcements

Due to Iron Fitness Games event this Saturday being held at SpartanFit CrossFit we have some schedule changes:

Friday – 6:30pm – NO CLASS
Saturday – NO CLASSES

Thank you!

Main – CrossFit Strongman

Strongman

A): Box Squats (5 x 5 (w/bands))

B): Farmer’s Carry (5 x 50′)

C1): Back Extension (weighted) (3 x 12)

Use ghd or back ext.

Then,
choose core movement and complete 3 sets (choose reps)

CrossFit

  • September 16th, 2014

Announcements

Due to Iron Fitness Games event this Saturday being held at SpartanFit CrossFit we have some schedule changes:

Friday – 6:30pm – NO CLASS
Saturday – NO CLASSES

Thank you!

Main – CrossFit

Skill/Strength

Every 1:00 for 8:00

Squat Clean + Front Squat (1 + 2)

Capacity

Every 1:00 for 10:00

odd: Bar Facing Burpee (8 AFAP)

even: Deadlift (5 TnG)

Metcon

Partner Strength WOD
Work on alternate movements at same time

Metcon (2 Rounds for time)

200′ Bag Carry (120/80)
15 Burpees
3:00 rest

Metcon (2 Rounds for time)

300m Row
15 Burpees
3:00 Rest