WOD / Events

New CrossFit Teens Click HERE to Register!

Strength:

E3MOM 15
Back Squats
1: 4 @75-80%
2: 4 @75-80%
3: 4 @80-85%
4: 4 @80-85%
5: 4 @80-85%

Conditioning:

3 Rounds
30 Wall Balls (20/14)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Strength:

EMOM 12
1: 5 – 10 Strict Toes to Bar
2: 10 – 15 Strict Ring Dips (Fx: Ring Push Ups)
3: 100m Jog
4: Rest

Conditioning:

EMOM 20

1: 200m Run
2: Rest
3: 20/15 Calorie Ski Erg (Fx:15/10)
4: Rest
5: AMRAP Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)

New CrossFit Teens Click HERE to Register!

Strength:

E3MOM 18
2 Squat Snatches (ME)

Conditioning:

AMRAP 11
11 Overhead Squats (115/80) (Fx: 75/55) (Rx+: 135/95)
66 Double Unders

Strength:

Every 1:30 for 6 Rounds
3 Push Press (ME)

Conditioning:

5 Rounds
10 Pull-Ups
5 Each Side Kettlebell Cleans (32/24) (Fx: 24/16)
5 Each Side Kettlebell Front Rack Reverse Lunges (32/24) (Fx: 24/16)

Strength:

E3MOM 15
Deadlifts
1: 4 @75-80%
2: 4 @75-80%
3: 4 @80-85%
4: 4 @80-85%
5: 4 @80-85%

Conditioning:

4 Rounds
Work 3:00/Rest 1:00
500/450m Row
AMRAP Burpees Over The Rower

Strength:

E2MOM 12
8 Strict Press + :20 Overhead Hold(50% BW/ 35% BW)

Conditioning:

21 – 15 – 9
Front Squats (135/95) (Fx: 95/65) (Rx+: 165/115)
200m Run With Wall Ball After Each Round (20/14)

New CrossFit Teens Starts Monday, October 5th at 3:45PM For more Information Click HERE!!!!

Free 7-Fit Class at 10:00AM Click Here To Register now

Strength:

E3MOM 18
2 Power Snatches (ME)

3 Rounds

15 Hang Power Cleans (Rx: 115/80) (Fx: 75/55) (Rx+: 135/95)
75 Doubles Unders (Fx: 50)
Rest 1:00

Strength:

E3MOM 15
4 Back Squats @75-80%

Conditioning:

AMRAP 1:30
Assault Bike Calories

Finisher:

4 Rounds 
1:00 Plank 
10 Weighted Sit-Ups (Rx+: GHD Sit-Ups)
200m Jog 

New CrossFit Teens Starts Monday, October 5th at 3:45PM For more Information Click HERE!!!

Strength:

Every 2:30 for 6 Rounds
2 Squat Cleans (ME)

Conditioning:

For Time:

1500m Row (Fx: 1000m)
100 Russian Kettlebell Swing (Rx: 24/16) (Fx: 16/12)
50 Burpees Over the Rower

Time Cap 15:00