Today’s WOD

Each day a new WOD is posted and it’s part of a complete program designed to improve your strength and conditioning.

View today’s WOD for each class below and we look forward to seeing you at the gym.

QuickFit

9/18/19 – QuickFit

Metcon (Time)
5 Rounds
200m Run
20 Medball Cleans (20/14)
10 Burpees

CrossFit

9/18/19 CrossFit

Metcon (Time)
"Sleeping Bag"
4 Rounds:
15 Strict Pull-ups
200m Run
30 AbMat Sit-ups
200m Medball Run (20/14)

CrossFit

9/17/19 – CrossFit

Fuller Circle (Time)
For Time
50/35 Cal Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Cal Bike

QuickFit

9/17/19 – QuickFit

Metcon (Calories)
25 Rounds
:30 ON / :30 OFF
Cal Bike

CrossFit

9/16/19 CrossFit

Metcon (Time)
"Master Splinter"
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)

QuickFit

9/16/19 – QuickFit

Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
15/10 Cal Row
15 Push Ups
10 Reverse Lunges

CrossFit

9/14/19 – CrossFit

Metcon (Time)
"Wood Chipper"
Teams of 2
For Time
150/120 Cal Row
120 Burpees
90 Deadlifts (135/95)
60 Box Jump All The Way Overs (24"/20")
30 Front Squats (135/95)

*30 Min Time Cap*

QuickFit

9/14/19 – QuickFit

Metcon
RUMP PUMP
EMOM x 20
Min 1: 10 DB Right Bulgarian Split Squats
Min 2: 10 DB Left Bulgarian Split Squats
Min 3: 10 DB Straight Leg DL
Min 4: 10 "A" Squats

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