Latest WOD

CrossFit WODs for 6/18/2016

We are finally back to Saturday WODs.  After a couple of weeks off, it feels good to be back to our regular schedule.  We start the day with Competition Class.  Designed for those who want to compete in local competitions, it will expose you to 3 different WODs providing minimal scaling.  The Regular CrossFit class is like every other CrossFit class we offer throughout the week.

9:30am – CrossFit Competition Class

WOD #1:
“Elizabeth”
For Time:
21, 15, 9
Cleans (135/95#)
Ring Dips

WOD #2:
For Time:
4 Person Team:
Row 2000 cal
200 Wallballs
200 T2B
200 1-Arm KB Snatches (1.5/1)

WOD #3:
Max Effort in 8 Minutes:
1 Snatch Deadlift
1 Hang Squat Snatch
1 Full Squat Snatch

11:00am – Regular CrossFit Class

WOD #1:

Army PT Test:
1.  Max effort push up for 2 minutes. (min 39 Max 77) Your elbows form a 90 degree angle. You cannot rest on the ground, you may rest in the up position.

2. Max effort sit ups for 2 minutes ( min 45, max 82).  You cannot rest on the ground. If you do, you are finished with situps. You can only rest in the up position past your knees. Feet have to be on the ground ( usually someone holds them and counts) and fingers MUST be interlocked.

3.  2 mile run (min 17 minutes Max 13:18 minutes)

WOD #2:

Max Effort in 8 Minutes:
1 Snatch Deadlift
1 Hang Squat Snatch
1 Full Squat Snatch