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Today's WOD

  • 25MAR
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    26MAR2015

    Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 25-30min EZ Aerobic Effort: Run 800m :45s Hollow Hold :45s Arch Hold 1k Row 75ft Walking Lunge *Start at different exercises in larger classes Like this: Like Loading…

  • 24MAR
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    Weightlifting

    Main – Weightlifting View Public Whiteboard Power Clean+Jerk (2+1) (80%x1x5) 2 Power cleans+1 Jerk Power snatch+OHS (2+2) (70%x1x4) Front Squat (70%x3x4 (5 sec pause)) Like this: Like Loading…

  • 24MAR
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    Endurance

    Main – Endurance View Public Whiteboard Metcon (Time) Row 1500 (7/10 pace) 20 minute Air Assault (6/10 pace) 1 Mile run (Fast pace. Really push this) Like this: Like Loading…

  • 24MAR
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    25MAR2015

    Main – CrossFit View Public Whiteboard Metcon (Weight) EMOM for 15min: 1- 10 DU’s + 3TnG Cleans @ 70% 2- 8-10 Bar Facing Burpees(should be less than 50sec) 3- 10 TTBBase: 1- 10 Single Jumps + 5 FS from floor 2- 10 Burpees 3- 10 K2E Like this: Like Loading…

  • 23MAR
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    24MAR2015

    Main – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds For Time: 400m Run 12 PullUps 21 DL @ 135/95Jumping Pull Ups for Base Like this: Like Loading…

  • 22MAR
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    Weightlifting

    Main – Weightlifting View Public Whiteboard Paused Snatch (80%x2x4) Push Press (70%x7x4) Front Squat (80%x4x4) GHD Situps (40 total reps (4-5 sets)) Like this: Like Loading…

  • 22MAR
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    Endurance

    Main – Endurance View Public Whiteboard Metcon (Time) Run 800m 40 strict pull ups *Every 3 minutes run 400m Like this: Like Loading…

  • 22MAR
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    23MAR2015

    Main – CrossFit View Public Whiteboard Metcon (Time) For Time: 30 BJ over 24/20 21 Thrusters 95/65 20 BJ over 15 Thrusters 10 BJ over 9 ThrustersStep over as a scaled option Like this: Like Loading…

  • 19MAR
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    20MAR2015

    Main – CrossFit View Public Whiteboard CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups

  • 18MAR
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    19MAR2015

    Main – CrossFit Complete A & B in either order: View Public Whiteboard A: Metcon (Distance) 10min Row :30sec @ 2k Pace :30sec @ 50%Record total distance. B: Metcon (AMRAP – Rounds) 3-5 Rounds for Quality: 20s Hollow Hold 8 Pendlay Rows or Bent Rows(ROM dependent) 20s Arch Hold 10/side SL Glute BridgesRecord number of

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