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

11/13/19 – QuickFit

Metcon (Time)
For Time
1 Rope Climb
30 Alt DB Hang Clean and Jerks (50/35)
2 Rope Climbs
30 Alt DB Squat Cleans (50/35)
3 Rope Climbs
30 Alt DB Squat Cleans (50/35)
2 Rope Climbs
30 Alt DB Hang Clean and Jerks (50/35)
1 Rope Climb
*15 Min Time Cap*

QuickFit

11/12/19 – QuickFit

Metcon (Time)
E3MOM x 5
10/7 Cal Bike
10 Goblet Squats (70/53)
10 Shuttle Sprints
*Score today is your slowest round*

CrossFit

11/12/19 CrossFit

Metcon (Time)
"3..2..1..GO"
6 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

*2:00 rest between rounds

QuickFit

11/11/19 – QuickFit

Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
500m Row
12 Burpees Over Rower
12 Alt DB Hang Power Snatch (50/35)
*The row counts as one rep*

CrossFit

11/11/19 CrossFit

Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24"
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009

CrossFit

11/9/19 CrossFit

Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:

40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

QuickFit

11/9/19 – QuickFit

Metcon
10 Rounds
10 Floor Press
Directly into…
10 DB Hammer Curls
Directly into…
10 Single DB OH Tricep Extensions
Rest 1 Min B/T Rounds

CrossFit

11/8/19 – CrossFit

Metcon (Time)
Buy In: 20 Burpees
21-15-9-15-21
KBS (53/35)
KB Box Step Ups (24/20)
Buy Out: 20 Burpees
*You can hold the KB any way you like while doing step ups*

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