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

1/8/20 – QuickFit

Metcon (AMRAP – Reps)
EMOM x 20
Min 1: Max Double KB Deadlifts (70s/53s)
Min 2: Max Double Unders
Min 3: Max Shuttle Sprints
Min 4: Rest

QuickFit

1/7/20 – QuickFit

Metcon (Time)
3 Rounds
30 Wall Ball Shots (20/14)
50′ Walking Lunge w/ Wall Ball (20/14)
15 Knees To Elbows
50′ Walking Lunge w/ Wall Ball (20/14)

QuickFit

1/6/20 – QuickFit

Metcon (AMRAP – Rounds and Reps)
25min AMRAP
25 Cal Row
25 Cal Bike
400m Run

CrossFit

1/6/19 FIT60

Airplane Mode (Time)
2 Rounds:
50/35 Calorie Bike
1,000m Row
50 Wallballs (20/14)

CrossFit

1/4/19 CrossFit

Metcon (Time)
"Let’s Go Get Burritos"
Teams of 4
3 Rounds
400m Team Run
20 Rope Climbs
80 Burpees

QuickFit

1/4/20 – QuickFit

Metcon
EMOM x 18
6 Seated DB Curls
6 Seated DB Arnold Press
6 Seated Single DB Tricep Ext
*Perform all three movements every minute*

QuickFit

1/3/20 – QuickFit

Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
12 Ring Knees to Elbows
12 Medball Squat Cleans (20/14)
1k Bike w/ Medball

CrossFit

1/3/19 CrossFit

Romanian Deadlift (Find a moderate set of 6 )
Cheaper by the Dozen (AMRAP – Reps)
AMRAP 12:
3 Deadlifts (185/135)
3 Toes to Bar
3 Calorie Bike
6 Deadlifts (185/135)
6 Toes to Bar
6 Calorie Bike

Up By 3’s Until Finish

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