Archives for Daily WOD
25
Dec

Main – CrossFit Part A Strict Pull Up Ladder (death by pull-ups) Part B- Metcon 21-15-9-6-3 HSPU Front Squat – 50% Bar facing burpees Remember NO 6 am class on Friday! Class times today are 9:30 am, 5:30 pm and 6:30 pm. Regular hours resume Saturday.

24
Dec

Main – CrossFit Metcon (Time) No classes If you are feeling frosty, 100 Burpees for time.

23
Dec

Main – CrossFit Metcon (No Measure) 930 Class Only Surprise WOD

22
Dec

Main – CrossFit Back Squat (5,5,3,3) Metcon (Weight) 30 Second Prowler Challenge

21
Dec

Main – CrossFit Hang Power Snatch (1,1,1,1) Metcon (AMRAP – Rounds) AMRAP 3 Hang Snatch x3 @70% Double Unders x20 3 Minute Rest AMRAP 4 Hang Snatch x4 @70% Double Unders x20 4 Minute Rest AMRAP 5 Hang Snatch x5 @70% Double Unders x20

19
Dec

Main – CrossFit Metcon (AMRAP – Rounds) AMRAP 20 Teams of Two 10 Thrusters 135/95 Ascending Sprint 15 Sit Ups **Alternate partners each round

18
Dec

Main – CrossFit Metcon (AMRAP – Reps) AMRAP 3 Row 20 Calories Max Effort Wallballs 3 Minute Rest AMRAP 3 Row 20 Calories Max Effort Double Unders 3 Minutes Rest AMRAP 3 Row 20 Calories Max Effort Pull Ups 3 Minutes Rest AMRAP 3 Row 20 Calories Max Effort Toes 2 Bar

17
Dec

Main – CrossFit Metcon (No Measure) 4 Rounds not for time RDL x5 @50% of one rep max dead lift Weighted Pushups X8 Ring Row X10 Metcon (AMRAP – Reps) 3 Rounds 3:00 to complete 50 KBS 1:00 to complete MU/HSPU/PU 1:00 Rest **Score is number of Max effort reps

16
Dec

Main – CrossFit 500m Row (Time) Max Effort 500m RowLooking for a new 500M row record Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

15
Dec

Main – CrossFit Shoulder Press (2x2x2) Metcon (Time) Shoulder to Overhead 1-10 @95% of 2 rep max Pull Ups 2-20 ** Workout will go 10 S2OH 2 Pull Ups 9 S2OH 4 Pull Ups 8 S2OH 6 Pull Ups…

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