Latest WODs

4TH OF JULY

  • July 4th, 2015


SpartanFit CrossFit – CrossFit

Metcon

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
Rx Women 80#

*Score Fastest and Slowest Round*

CrossFit

  • July 3rd, 2015

SpartanFit CrossFit – CrossFit

Strength

Back Squat (5 x 4 @ 80%)

2-3 Min Rest

Weightlifting

Halting Power Clean (5 x 2 @ 80%)

above knee – 2 sec pause

Metcon

Compare to 1/9/15

TS 4 (Time)

30 Calorie Row

30 Bar Facing Burpees

30 Hang Power Cleans (135/95)

Competitor

  • July 3rd, 2015


SpartanFit CrossFit – Competitor

Strength

Weighted Bar Dips (6 x 4)

Gymnastics

EMOM x 9

GHD Back Extensions (15)

FLR (45 secs)

on Rings

Double-Unders (75 or UB)