Community WOD

Main – CrossFit Metcon Metcon (No Measure) 200 Sit Ups 200 DU’s (300 Singles) Metcon (Time) 2 Rounds 8 Wall Walks 40 Hang Cleans 95,65 40 Front Squats 95,65 50 Box Jumps 24,20 50 Deadlifts 95,65...

3-13-15

Main – CrossFit Warm-up CFTD-2 (No Measure) 200m Run / 250m Row 2 Rounds 10 DB Push Press 10 Push Ups 10 Sit Ups 10 DB Good Mornings 10 Air Squats Metcon Metcon (Weight) 6 Min...

3-12-15

Main – CrossFit Warm-up Warm-up (No Measure) 500m Row 2 Rounds 20 Jump Ropes L. Leg 20 Jump Ropes R. Leg 20 Jump Ropes Alternating 10 Push Ups 10 V-Ups 10 Good Mornings 10 Step Lunges...

3-11-15

Main – CrossFit Warm-up Warm-up (No Measure) 500m Row 2 Rounds 20 Jump Rope Left Leg 20 Jump Rope Right Leg 20 Alternating 10 Push Ups 10 V-Ups 10 SDHP 10 Air Squats Metcon Metcon (Weight)...

3-10-15

Main – CrossFit Warm-up Warm-up (No Measure) 500m Row 3 Rounds 20 Mountain Climbers 10 Push Ups 10 Sit Ups 5 Inchworms High knees / Butt kicks Metcon Metcon (Time) 3 RFT 20 DU’s / 60...

3-9-15

Main – CrossFit Warm-up CFTD-2 (No Measure) 200m Run / 250m Row 2 Rounds 10 DB Push Press 10 Push Ups 10 Sit Ups 10 DB Good Mornings 10 Air Squats Metcon Metcon (Weight) 7 Min...

Open 15.2

Main – 2015 CrossFit Open Metcon CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar...

3-6-15

Main – CrossFit Warm-up CFTD Lunge (No Measure) 500m Row 3 Rounds 20 Mountain Climbers 10 Push Ups 10 V-Ups 10 Air Squats 10 Lat Lunges Metcon Metcon (Time) Chipper 25 Sit Ups 30 Deadlifts 115,75...

3-5-15

Main – CrossFit Warm-up CFTD-3 (No Measure) 2 Rounds 20 Mountain Climbers 10 Good Mornings 10 Push Ups 10 Sit Ups 15 OHS w/PVC Pipe High Knees / Lunges Metcon Metcon (AMRAP – Rounds and Reps)...

3-4-15

Main – CrossFit Warm-up CFTD-2 (No Measure) 200m Run / 250m Row 2 Rounds 10 DB Push Press 10 Push Ups 10 Sit Ups 10 DB Good Mornings 10 Air Squats Metcon Metcon (Weight) 8 Min...