CrossFit WOD – 9/11/18

15-30: 3 Position Clean (Build to a heavy complex)



Min 1-10

200m run

x10 Broad jumps

200m run

x10 Plyo Push-ups

200m Run

x10 Air Squats

Min 10-15

Clean Prep:

Footwork x10 h/m/l

High hang Clean x10

Hang Clean x10

Clean x10

30-60: Metcon (10 Rounds for time)

400m Repeats

-Run at top effort.

-Recovery between each round should be 2-3 min.

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