CrossFit WOD – 2/23/16


The CrossFit Open Kicks off this Thursday at 8pm!

We will be hosting a viewing with the yearly open workout with our coaches beginning immediately after the 16.1 is announced.

We will hold a viewing every Thursday at 8pm of the new workout.

Metcon (No Measure)


-Bear Crawl 50ft

-Hanging L-sit x30 Sec (break up into sets if you have too)

-Weight Plank w/seratus reach

3 rounds

Clean and Jerk (12 Min to establish 1RM for the day)

Metcon (Weight)

Amrap 9

300M Row

90% of C&J Max x2

You will only receive 2 chances each set to hit your C&J. If you miss both lifts the score for that round is 0

If you Hit one and miss the second your score will be the weight for the first lift

Example: C&J weight 100#

Round 1 – Athlete rows 300m make 2/2 on C&J. Score = 200#

Round 2 Athlete Rows 300m Makes 1/2 on C&J. Score = 100#

Total Score for this workout would be 300#

Workout of the Day


  • CrossFit WOD 4/20/21

    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run


    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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