Latest WODs

ALL Levels

  • January 30th, 2015


Main – CrossFit

Metcon

Partner WOD

Metcon (2 Rounds for reps)

2:00 Burpees

2:00 Wall Balls

2:00 Calorie Row

2:00 Rest
Alternate/Partition as needed

Competitor

  • January 29th, 2015


Main – Competitor

Weightlifting

Every :40 for 8:00

Squat Clean (12 x 1, build to 85%)

Gymnastics

Every 1:00 for 8:00 complete:

Toes-To-Bar (8 reps)

unbroken

Burpee (6 reps)

touch bar overhead

Metcon

@ 85%

*leave some in the tank*

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

6 Deadlifts (165/115)

6 Hang Power Cleans

6 Jerks

Conditioning

Metcon (No Measure)

Run, Row, or Bike at medium effort for 20 mins

101

  • January 29th, 2015


Main – CrossFit 101

Skill/Strength

EMOM x 10

Odd: Ball Over Shoulder (5 x 5)

Even: Knees To Elbow (5 x practice)

Metcon

2k Row (Time)

Max Effort 2k Row