Latest WODs

ALL Levels

  • December 18th, 2014

Main – CrossFit

Strength

Deadlift (5, 5, 3, 3, 5 reps)

Metcon

Hope For Kenya (AMRAP – Rounds and Reps)

12-Minute AMRAP of:
50 Squats
30 Push-ups
15 Pull-ups

Strongman

  • December 17th, 2014

Main – CrossFit Strongman

Strength

Axle Floor Press (4 x 5 w/ 2 sec pause on floor)

Strength WOD

Metcon (3 Rounds for time)

10 Back Squats (bodyweight)

100′ Sled Drag (155/115)

(2:00 Rest)
Scaled:

10 Back Squats (3/4 bodyweight)

100′ Sled Drag (choose)

(2:00 Rest)

Accessory

if time permits

Band Pressdowns (3 x 20)

Reverse Curls (3 x 10 w/ axle)

Competitor

  • December 17th, 2014


Main – Competitor

Strength

Push Press (5 x 3)

Skill/Strength

Thruster (3 x 10 (95/65))

KB Swings (3 x 15)

Metcon

Metcon (Time)

3 Rounds of

15 OHS (95/65)

15 Bar Facing Burpees

Conditioning

Metcon (Calories)

30 mins of

30 secs Assault Bik @ 85%

30 secs Walk