Archive | WOD

Strength:
Push Press 5
3 sets of Pull-ups

Metcon:
5 Rounds
5 HSPUs (or Wall Walks)
10 Toes to Bar
20 Weighted Walking Lunges

Strength:
Deadlift 3×3

Metcon:
AMRAP in 20
400m Run
50ft Farmer’s Walk
15 Box Jumps

Strength:
Snatch 2

Metcon:
5 Rounds
5 Snatches
10 Back Squats
30 Double Unders

Strength:
Front Squat 3

Metcon:
AMRAP in 12
10 KB Swings
10 Hollow Rocks
10 Wallballs

This SUNDAY is the Broad Street Run!

Be sure to say Good Luck to the 18+ people from the gym who are running it. Let’s see how CrossFit can give a runner that extra bit of power to go stay strong for 10 miles.

Strength / Metcon:
“DT”
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Jerks

"Ankle Mobility. I Has It."

Want to be better at the Olympic Lifts? Work on your ankle mobility. Every day.

Strength:
Prowler Pushes
Sled Sprints

Metcon:
4 Rounds
10 DB Snatches L
10 DB Snatches R
15 Box Jumps
15 Pull-ups

Strength:
Press 3×5

Metcon:
3 Rounds
400m Run
15 Push Presses
15 Burpees

EVENT REMINDER: Paleo Potluck is this FRIDAY at 7:30pm.

RSVP online!

Strength:
Back Squat 6
3 set of Pull-ups

Metcon:
AMRAP in 10 minutes
1 Push-up
1 KB Swing
1 Goblet Squat
2 Push-ups
2 KB Swings
2 Goblet Squats
3,3,3 4,4,4 … 99,99,99

Strength:
Clean & Jerk 1

Metcon:
10-8-6-4-2 Clean & Jerks
20-16-12-8-4 Toes to Bar

Strength:
Thruster 3

Metcon:
10,9,8,7,6,5,4,3,2,1
Thrusters
Pull-ups