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WOD (Workout Of the Day) view more wods

July 26, 2017

CrossFit
7/26/17
Accessory
Hanging Knee Raises (12-12-12)
with weight between feet
Level 3
Metcon (Time)
For Time:
60 Pull Ups
30 Push Jerks @155/115
100ft Handstand Walk (20 HSPU scale)
Time Cap: 14 min

Alex: 12:08
Level 2
Metcon (Time)
For Time:
40 Pull Ups
25 Push Jerks @135/95
15 Handstand Push Ups (2 abmats)
Time Cap: 14 min
Level 1
Metcon (Time)
For Time:
50 Body Rows
25 Push Jerks @95/65
20 Box HSPU
Time Cap: 14 min
Strength/Skill
Push Jerk (2-2-2-2-2 @70% 1RM)
HPLite
7/26/17 HPLite
Strength/Skill
Bench Press (8-8-8-8-8)
Cut your last weight in half and do max effort for reps
Tricep Push Downs (50)
Metcon
Metcon (AMRAP - Rounds and Reps)
8 Minute Ascending Ladder
Body Rows
Push Ups
Step Ups with Kettlebell

-- 2 Minute Rest --

8 Minute Descending Ladder

Program Progression view more program info

Intro
We will take you through the gym and give you a trial run of what CrossFit feels like.
On-Ramp
On-Ramp is a two week program to introduce you to all of the movements in CrossFit as well as making sure you are safe and confident in what you are doing.
CrossFit
Level 1
Level 2
Level 3
This system is designed to make your journey through CrossFit a bit easier. Everyone starts at the bottom (Level 1) and works their way up.