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WOD (Workout Of the Day) view more wods

January 24, 2017

CrossFit
1/24/17
Open Prep - Level 3
Metcon (No Measure)
Every min (12 mins)
200m /175m Row
Goal is to finish the row within 40-45 secs. Reduce warmup to 10 minutes. Start 15 min into class. 5 - 7 min rest before WOD 2.

Alex: 40 - 43 seconds for each
Level 2
Metcon (No Measure)
Every min (10 mins)
150m /125m Row
Goal is to finish the row within 40-45 secs
Level 1
Metcon (No Measure)
Every min (10 mins)
125m /100m Row
Goal is to finish the row within 40-45 secs
Accessory
L-Sit (4 x 25 seconds)
Open Prep - Level 3
Metcon (Time)
For Time:
50-35-20
Deadlift (225/155)
Box Jumps (24/20)
Wall Balls (20/14)
Alex: 25:11
Level 2
Metcon (Time)
For Time:
35-25-15
Deadlift (155/115)
Box Jumps (24/20)
Wall Balls (20/14)
Level 1
Metcon (Time)
For Time:
30-20-10
Deadlift (115/75)
Box Jumps (20/16)
Wall Balls (14/10)
HPLite

There is no workout posted for HPLite today, please check again tomorrow.

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.