Workout of the Day

Workout of the Day

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Workout of the Day postings


We will be CLOSED Sunday and Monday for Labor Day.  Checkout our community WOD on Monday at 9:00am in Vance Park downtown.  Find more details on Facebook.

 Strength:

5 x 3 OHS

Metcon:

4 min max burpees
rest 1 min
3 min max box jumps (24/20)
rest 1 min
2 min max pull-ups
rest 1 min
1 min max walking lunges (25/15)
rest 1 min
2 min max wall ball (20/14)
rest 1 min
3 min max double unders
rest 1 min
4 min max goblet squats (53/35)

Score is total reps completed.





Metcon:

800 m run
rest 4 min
800 m run
rest 4 min
400 m run
rest 2 min
400 m run
rest 2 min
800 m run
rest 4 min
800 m run

Bring a digital watch if you have one!

We will be running at the track, so if you show up to a class and find the door locked, you know where we are.

 





Skill:

3 rds NOT for time
2 rope climbs
30 sec ring L sit
10 bounding box jumps
30 sec squat

Strength:

5 sets of 2 TNG power clean/1 full squat clean
rest 2 min btw sets

 3 x 3 front squat from floor





Strength:

Back Squat 5, 5, 4, 4, 3

Metcon:

 In 9 min:

Row 500m
then
AMRAP
3 TALL box jumps (max height is waist)
6 burpees
10 sit ups





Skill:

EMOM 6 min
30 double unders

Metcon:

AMRAP 20 min
10 push ups
10 KB swings (53/35)
10 goblet squats (53/35)





For Members:  Classes at 9:00 and 10:00am.  Open gym from 11:00 to 1:00pm

Our 10:00am class every Saturday is free and open to everyone and anyone.  Ready to try Crossfit?  Come give it a try today at 10:00am!





Skill:

3 rds NOT for time
15 GHD SU
10 HSPU
30 double unders
10 ring dips

Metcon:

5 min AMRAP
10 deadlift
10 OTB burpees






Metcon:

800 m run
30 front squat (135/85)
800 m run
30 front squat
50 HRPU






Strength:

In 12 minutes build to a heavy thruster

Metcon:

26 burpees
26 pull ups
26 walking lunges (45/25)
26 box jumps
26 med ball situps (20/14)
26 double unders
27 goblet squats (53/35)

(Happy Birthday Evan!)





Strength:

Overhead Squat 5x3


Metcon:

6 min AMRAP
20 double unders
20 med ball sit ups

rest exactly 6 min

4 min Row for max calories





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