Month: September 2020

WOD for 100120 Workout Of The Day Metcon (AMRAP – Rounds and Reps) AMRAP x 15 60 Double Unders 21 Box Jump Overs (24/20") 7 Push Jerks @ 155/105# or scale to 65% of 1RM

WOD for 083020 Workout Of The Day Metcon (Time) 3 Rounds For Time 400m Run 20 Hang Squat Cleans @ 95/65lbs

WOD for 082820 Workout Of The Day The CrossFit Total (Total Weight)

WOD for 082820 Workout Of The Day Metcon (Time) 3 Rounds For Time 800m Run 50 Russian KB Swings @ 53/35lbs or 100 Supermans 50 Sit-Ups

WOD for 082620 Workout Of The Day Metcon (Time) 5 RFT 400m Run 20 Alt. DB Snatch 20 Push-Ups Rx=55/35# Cap = 30:00

WOD for 082520 Workout Of The Day Metcon (Time) 50-40-30-20-10 Double Under Sit-Up 5-4-3-2-1 Squat Clean @ 225/155#

WOD for 082420 Workout Of The Day Overhead Squat (1RM) Push Jerk (1RM)

WOD for 082320 Workout Of The Day Metcon (Time) "Friendly Fran" 3 Rounds For Time 21 Thrusters 21 C2B Pull-ups Rx=115/85#

WOD for 082220 Workout Of The Day Metcon 4 x 500m Row for time Record best and worst Rest 4:30 b/t each effort 500m Row (Time) Max Effort 500m Row 500m Row (Time) Max Effort 500m Row

92120 Metcon (Time) For Time: 50-35-20 Assault Bike Calories Burpees Ladies assault bike cals are 42-30-18