CrossFit WOD – 8/13/18


Jump rope 50 Singles/30 dubs/10 Triples

Good morning to Squat x5

Nordic Lift x10

3 Rounds

Front Squat Prep:

1/2 Front Squat x10

Parallel Front squat x10

Full Depth x10

Front Squat (Heavy set of 3)

Spend 12 minutes to find a heavy 3 rep. Mechanics above weight but make sure you are challenged.

Metcon (Time)


10 Front Squats

30 Dubs


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