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WODs

  • The Box

    CROSSFIT WOD: SEPTEMBER 1, 2015

    Workout of the Day
    Deadlift – 10RM
    then
    4 RFT
    5 OH Squat (95/65)
    10 CTB Pull-ups
    15 Burpee

    Post your scores to the Whiteboard.

  • photo 5

    CROSSFIT WOD: AUGUST 31, 2015

    Workout of the Day
    10m EOMOM – 10 Alternating OH Lunges (135/95)
    then
    12m AMRAP
    25 Cal Row
    20 Gob Squats (24/16)

    Post your scores to the Whiteboard.

  • Kettleball

    CROSSFIT WOD: AUGUST 30, 2015

    Workout of the Day
    Clean 5×2
    then
    6 MU
    12 Renegade Rows (20/15)
    24 KBS (32/20)

    Post your scores to the Whiteboard.

  • Crossfit

    CROSSFIT WOD: AUGUST 29, 2015

    Workout of the Day
    “Barbara”
    5 rounds, time each round:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *Rest precisely three minutes between each round.

    Post your scores to the Whiteboard.

  • ANYA wod

    CROSSFIT WOD: AUGUST 27, 2015

    Workout of the Day
    Split Jerk – 3 RM
    then
    6 RFT
    6 back squats
    12 burpee over bar

    Post your scores to the Whiteboard.

  • WOD

    CROSSFIT WOD: AUGUST 26, 2015

    Workout of the Day
    10m EMOM- 5 Snatch grip Deadlift
    then
    10m AMRAP
    7 HSPU
    11 Box Jumps (30/24)

    Post your scores to the Whiteboard.

  • unnamed-1

    CROSSFIT WOD: AUGUST 24, 2015

    Workout of the Day
    Ring HS Hold – 5 rounds of 30s Holds
    then
    5 Rope Climbs
    then
    5 RFT
    10 alternating KB Snatch
    15 alternating pistol squats

    Post your scores to the Whiteboard.

  • CrossFit WOD stretching

    CROSSFIT WOD: August 23, 2015

    Workout of the Day
    Front Squat – 3×5
    then
    8m AMRAP
    3 Cleans (135/95)
    6 Dips
    9 TTB

    Post your scores to the Whiteboard.

  • Rowing WOD

    CROSSFIT WOD: AUGUST 22, 2015

    Workout of the Day
    “Fight Gone Bad”
    Three rounds of:
    Wallball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20″ box (Reps)
    Push press, 75 pounds (Reps)
    Row (Calories)

    *In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

    Post your scores to the Whiteboard.