Archives for Daily WOD
11
Jul

Main – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

10
Jul

Main – CrossFit Metcon (AMRAP – Reps) EMOM 20 Even: 3 Push Press 115/85 Odd: Double Unders Max Effort Extra Credit Skill Work for the remainder of class. Pick something that you do not know how to do that you would like to learn. Ask Coach Mel, Tom or JP how you can get there.

9
Jul

Main – CrossFit Snatch (1-1-1-1-1-1-1….) Find your one rep max. 30 Minutes Metcon (No Measure) 7x One Minute Plank Holds, One Minute Rest

8
Jul

Main – CrossFit Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

7
Jul

Main – CrossFit Clean (1-1-1-1-1-1-1…..) Find your one rep max clean. 30 Minutes Metcon (Time) 3 Rounds For Time Down and Back on Turf Burpee Broad Jump 10X Power Cleans 95/65 15X Situps

6
Jul

Main – CrossFit Metcon (Time) One Mile Run This is important!! This will determine your interval times in future sprint WODs. Metcon (AMRAP – Rounds) AMRAP 6 10 Wall Balls 10 Overhead Lunges 45/25

4
Jul

Main – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#

3
Jul

Main – CrossFit Metcon (Time) 1776 Team WOD In Teams of 3, complete 1776 reps of your choice. You may not, as a team, do more than 200 reps in any exercise, and everyone must do at least 10 reps of each exercise (unless injury prevents it). Teams will have 5 minutes to come up… Read More »

2
Jul

Main – CrossFit Announcement Fourth Of July Holiday Hours, 930 AM class only!! Be there!! Metcon (Time) 30 Body Weight Back Squats Then Immediately Run One Mile Metcon (Weight) Prowler, nuf said

1
Jul

Main – CrossFit Deadlift (5, 5, 5) 5 Reps @40% 5 Reps @50% 5 Reps @60% Metcon (Time) Buy In 50 Double Unders 30 Air Squats 20 Burpees 10 Cleans 135/95 Buy Out 50 Double Unders

↑ Top of Page