Category Archives: CrossFit WOD

Metcon 3-4-15

Warm-up/Skills Dipping birds- weighted with KBs (35/25)- 20 per side Stiff legged “deficit” deadlifts- standing on a 45 lb plate- using less than 40% of your 1 RM- 3 x 10 Pull- Ups- Strict- Accumualte 20 (weighted if possible or … Continue reading

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Metcon 3-3-15

Warm-up/Skills Double Under practice, Triple Unders  (in between handstands) Hand Stand Holds and Shrugs (nose to wall- hold handstand for 30 seconds, then perform 10 shrugs)  x 3 Hollow Rocks- accumulate 40 Strength Wendler ONE PLUS WEEK- Strict Press- using … Continue reading

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Metcon 3-2-15

Warm Up and Skills Pistols and progressions Strict toes to bar (AMRAP x 5) Box Squats (3 x 5) Strength Wendler ONE PLUS WEEK- Back Squat- using 90% of your 1RM for calculations 5@40%, 5@50%, 3@60%, 5@75%, 3@65%, ONE PLUS … Continue reading

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Metcon 2-28-15

Good luck to Heidi and Stephanie (Princess) this weekend on taking the CrossFit Level 1 cert!!!  You both got this!!! Strength Any missed Wendler lift or 10 minute EMOM – Front Squats 3 reps @ 70% of 1 rm Metcon … Continue reading

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Metcon 1-27-15

Warm-up 500m Row Official CrossFit Warm-up Burgener Warm-up Metcon Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bar 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) Workout 15.1a  (All Divisions) 6-minute time cap … Continue reading

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Metcon 2-26-15

Warm Up and Skills 3 rounds for QUALITY 10 Ring Rows (FAST PULL, 5 second CONTROLLED descent) 10 ONE ARM KB Rows/arm (use a weight that is challenging for you!) 4 Turkish Get Ups/Side (use a weight that is challenging … Continue reading

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Metcon 2-25-15

This Thursday starts the CrossFit Open!!!  Have you signed up for this competition yet?  Well what are you waiting for?  Your going to miss out on all the excitement! We will again gather at the Box on Thursday nights at … Continue reading

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Metcon 2-24-15

Warm Up and Skills 10 minute time cap Handstand Push Up Practice – accumulate 30 reps or work on shoulder taps 3 x 30 seconds Unbroken KB Swings Strength Strict Press- using 90% of your 1 RM for all calculations … Continue reading

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Metcon 2-23-15

Warm Up and Skills  3 sets of AMRAP Pull Ups with 1 minute rest between attempts (STRICT) 3 Sets of AMRAP Push Ups with 1 minute rest between attempts Strength Back Squats- using 90% of your 1 RM for all … Continue reading

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Metcon 2-21-15

Warm-up Official CrossFit Warm-up – 2 rounds 10 Dislocates, 10 Over and Back, 10 OHS w/PVC, 10 Sit-ups, 10 Back Extensions, 30 sec. Samson Stretch Strength Make up any missed Wendler lifts or 8 minute EMOM 2 reps @ 75% … Continue reading

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