Latest WODs

CrossFit 101

  • October 21st, 2014

Main – CrossFit 101

Strength

Every 1:00 for 10:00

odd: DB Thruster (5 x 8)

even: Pull-ups (5 x choose reps)

Metcon

Same as CrossFit

Metcon (Time)

3 Rounds Each

5 Ball Over Shoulder (100/80)

50′ Ball Carry

50′ Sled Drag (135/90)

CrossFit

  • October 21st, 2014

Main – CrossFit

Strength

Every 1:00 for 12:00

odd: Power Clean (6 x 2)

even: Back Squat (6 x 4)

Metcon

Teams of 4

Metcon (Time)

3 Rounds Each

5 Ball Over Shoulder (100/80)

50′ Ball Carry

50′ Sled Drag (135/90)
Rx+

Ball (150/100)

Sled (180/135)

Competitor

  • October 21st, 2014


Main – Competitor

Strength

Every 1:00 for 10:00

Back Squat (10 x 3 @ 60-65%)

Metcon

Metcon (Time)

8-7-6-5-4-3-2-1 reps of

Front Squat

200m Run after each round

Accessory

GHD (Glute Hamstring Developer) (6 x 6)

()

KB SLDL (6 x 12)