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WOD (Workout Of the Day) view more wods

July 19, 2019

CrossFit
07/19/2019
Accessory
Banded Pull Aparts (50)
Strength/Skill
Hang Power Snatch (3-3-3-3-3)
Level 3
Metcon (AMRAP - Rounds and Reps)
"7 Mins
5 Power Snatch 95/65
10 HRPU
15 Sit ups
3 Min Break
7 Mins
7 Thrusters 95/65
7 Cal Row
7 Burpee
"
Level 2
Metcon (AMRAP - Rounds and Reps)
"7 Mins
5 Power Snatch 75/45
10 HRPU
15 Sit ups
3 Min Break
7 Mins
7 Thrusters 75/45
7 Cal Row
7 Burpee
"
Level 1
Metcon (AMRAP - Rounds and Reps)
"7 Mins
4 Power Snatch 65/35
8 HRPU
12Sit ups
3 Min Break
7 Mins
7 Thrusters 65/35
7 Cal Row
7 Burpee
"
HPLite
07/19/2019
Warm-up
Metcon (AMRAP - Rounds and Reps)
"7 mins
100 m run
7 Wall Balls
7 Push ups
7 KTE"
Strength/Skill
Shoulder Press (10-10-10-10-10)
Accessory
Lateral Raise (50)
Use 2.5lb or 5lb plates
Metcon
Metcon (AMRAP - Reps)
"Partner Wod 15 Mins
1 Partner runs 100m While Partner Amrap
Body Rows
Burpee
Box Jump"
Partner 1 Runs while the other performs amrap of 1 Movement when the partner 1 completes the run they move to the next movement while partner 2 runs ect

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.