CrossFit WOD 10/18/18


Hang & Twist

Single Arm Hang x20 sec

Flutter Kicks x30

Metcon (No Measure)

Weighted Pull-up Neg x20

Straight Arm Pull-downs x100

Floor Press x30 sec

Hollow Hold x30 sec

4 rounds

Ring Push-ups


DB/KB Row x10/10

Iron Cross x20

3 Rounds

Workout of the Day


  • CrossFit WOD 11/17/18

    Omar (Time)
    For Time:

    10 Thrusters, 95#

    15 Bar-Facing Burpees

    20 Thrusters, 95#

    25 Bar-Facing Burpees

    30 Thrusters, 95#

    35 Bar-Facing Burpees
    In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
    To learn more about Omar click here

CrossFit Teens

  • CrossFit Teens WOD 11/14/18

    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Add weight every set
    Metcon (Time)
    5 RFT

    15 Hang Squat Cleans

    30 Pushups