Community WOD

Main – CrossFit Metcon Metcon (No Measure) 800m Row 21-15-9 Ring Rows Plate Push Ups 21-15-9 KB Swing 53,35 Goblet Squats 53,35 (The 15 reps are at the road) Chipper 400m MB Run 40 Wall Ball...

10-17-14

Main – CrossFit Warm-up Burpees & Worms (No Measure) 5 Rounds 5 Burpees 5 Inch Worms 5 Air Squats Broad Jump Across High Knees Back Metcon Metcon (Time) 8-1 Thrusters 95,65(135,95) KB Swing 53,35(70,53) Pull Ups...

10-16-14

Main – CrossFit Warm-up CF TD Run (No Measure) 2 Rounds 200m Run 10 Push ups 10 Sit Ups 10 Air Squats 10 Jumping Lunges High Knees / Butt Kicks Weightlifting Deadlift (3×5 +10lbs) Metcon Metcon...

10-15-14

Main – CrossFit Warm-up Burpees & Worms (No Measure) 5 Rounds 5 Burpees 5 Inch Worms 5 Air Squats Broad Jump Across High Knees Back Skill Work Handstand holds. 180 seconds Metcon Metcon (AMRAP – Reps)...

Chipper

Main – CrossFit Warm-up CFTD InchWorm (No Measure) 2 Rounds 20 Mountain Climbers 10 Push Ups 10 V-Ups 10 Air Squats 10 Jumping Jacks 5 Inch Worms Weightlifting Bench Press (+5lbs) Metcon Metcon (Time) 30 Plate...

10-13-14

Main – CrossFit Warm-up Burpee (No Measure) 5 rounds 5 Burpees 5 Jumping Jacks 5 Air Squats Run Forward Across Return Running Backwards Metcon Metcon (Time) 10-1 Curtis P’s 95,65 Box Jumps 24,20 1 Curtis P’s...

10-10-14

Main – CrossFit Warm-up CF Thunderdome Jumps (No Measure) 200m Run 2 Rounds 20 DUs – 50 Singles 10 Strict Full Range Push Ups 10 V-Ups 10 Air Squats 10 Board to Board Broad Jumps 10...