CrossFit WOD – 2/24/16


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)

Foam Roll

T-spine Mobility

Metcon (No Measure)

Chin-up Chest to Bars x6-10

Ring Dips x6-10 W/2 Sec hold at bottom

5 rounds

Handstand Push-ups (Work on progressing with Strict and Kipping)

Metcon (Time)


Single Arm KBS x25 (R)

50ft Suitcase Carry

Single Arm KBS x25 (L)

50ft Suitcase Carry

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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