Latest WODs

Saturday Morning

  • August 29th, 2014


Announcements

LABOR DAY MONDAY SCHEDULE
8AM CrossFit & 101
9AM CrossFit & 101
10AM-12PM Open Gym

We will close at 12PM to observe Labor Day.

Main – CrossFit

Metcon (Time)

4 Rounds
25 jumping lunges
25 TTB
25 wall balls
25 burpees
*scale option of 3 rounds

Competitor

  • August 29th, 2014

Announcements

LABOR DAY MONDAY SCHEDULE
8AM CrossFit & 101
9AM CrossFit & 101
10AM-12PM Open Gym

We will close at 12PM to observe Labor Day.

Main – Competitor

Session 1

Weightlifting

Power Snatch (2)

Every :40 for 4:00

Metcon

Holleyman (Time)

30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225#
Rx Power Clean (225/155)
Scaled Power Clean (185/125)

Session 2

Conditioning

Metcon (Calories)

15:00 Assault Bike
Intensity Wave Cycle
1st min 60%
2nd min 70%
3rd min 80%
4th min 90%
5th min 60%
Repeat

ALL Levels

  • August 28th, 2014

Announcements

LABOR DAY MONDAY SCHEDULE
8AM CrossFit & 101
9AM CrossFit & 101
10AM-12PM Open Gym

We will close at 12PM to observe Labor Day.

Main – CrossFit

Strength

A : Back Squat (4 x 8)

Every 2:00 for 8:00

B : Ball Over Shoulder (4 x 30 secs)

Every 2:00 for 8:00 (work 30s rest 90s)
score fewest reps

Metcon

Partner WOD
(alternate working)

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP
100m Run (both run = 10 reps)
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
(3:00 Rest)
Repeat 2 more rounds
Pick up where you left off each round