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WOD (Workout Of the Day) view more wods

March 29, 2017

CrossFit
3/29/17
Strength/Skill
Front Squat (6-6-6-6-6-6 @60% 1RM + 5lbs)
Use 60% and add 5 lbs to it. Ex. 60% is 160, add 5 to it for 165#

Remember, all 6 sets are at the 60% + 5lbs. Your warmup sets dont count towards the 6 sets.
Level 3
Metcon (AMRAP - Rounds and Reps)
12 min Amrap
10 Chest to Bar Pull Ups
50 Double Unders
Level 2
Metcon (AMRAP - Rounds and Reps)
12 min Amrap
8 Pull Ups
30 Double Unders/60 Single Unders
Level 1
Metcon (AMRAP - Rounds and Reps)
12 min Amrap
10 Body Rows
40 Single Unders
HPLite
HPLite 3.29.17
Strength/Skill
Bench Press (6-6-6-6-6-6)
Banded Pull Aparts (100)
Metcon
Metcon (AMRAP - Rounds and Reps)
8 Minute Ascending Ladder
Burpees
Knees To Elbow

--4 Minute Break--
Metcon (AMRAP - Rounds and Reps)
8 Minute Ascending Ladder
Wall Balls
Sit Ups

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.