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WOD (Workout Of the Day) view more wods

December 7, 2016

CrossFit
12/7/16
Strength/Skill
Deadlift (5-5-3-3-2-2)
Accessory
Arch Hold (Superman Hold) (Time)
Laying on your stomach, lift your feet/legs and your arms and chest off the ground. And hold. The only body parts touching the ground should be your stomach and quads.
3 x 25 Seconds
Level 3
Metcon (Time)
3 Rounds:
500m/450m Row
50 Double Unders
5 Deadlifts @225/185
Level 2
Metcon (Time)
3 Rounds:
400m/350m Row
25 Double Unders
5 Deadlifts @185/135
Level 1
Metcon (Time)
3 Rounds:
400m/350m Row
40 Single Unders
4 Deadlifts @115/65
HPLite
HPLite 12/07/16
Strength/Skill
Pull Ups (3-3-3-3-3)
Dips (3-3-3-3-3)
Metcon
Metcon (AMRAP - Rounds and Reps)
8 Minute AMRAP
8 Body Rows
8 Burpees
40 Singles

--2 Minute Break--
Metcon (AMRAP - Rounds and Reps)
8 Minute AMRAP
8 Box Jumps
8 Jumping Pull Ups
40 Single Unders

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.