Latest WOD

CrossFit WODs for 5/7/2016

If you are competing in the Battle of the Burgh, you need to making an effort to attend Competition Class.  The format will be programmed to prepare you for what to expect in a Local Competition.  We will also be talking about tips, tricks, and strategies to maximize your team’s chance to place well in this competition.

9:30am – CrossFit Competition Class

WOD #1:
AMRAP 8 Min:
Front Squats
*Athletes pick Weights
*Each Athlete may have an individual weight, but are responsible for making the weight change.

WOD #2:
AMRAP 15 Min:
20 Box Jumps (24/20)
20 KB Swings (1.5/1)
* 1 Athlete must Row 500m

WOD #3:
2 Rounds For Time:
10 STO (135/95)
20 Squats
10 Wall Balls (20/14)(10/9)

11:00am – Regular CrossFit Class

EMOM 14 Minutes:
Minute 1: 5 Squat Cleans
Minute 2: 6 Ring Muscle Ups

12:00pm – Mobility Class