WODs

20171102

Caution CrossFit – CrossFit A: Metcon (AMRAP – Rounds and Reps) Partner wod: 25 min amrap 24 front rack lunges 135/95 500 m row 4 rope climbsWOD is to completed with a partner and Reps and Rounds are to be divided at your discretion. Cool Down Plantar Smash- Hip Mobility- […]

WODs

20171101

Caution CrossFit – CrossFit A: Metcon (No Measure) 15 Min EMOM Min1: 5-7 Back Squats with 5 high Squat Jumps Min2: 15-18 HR Push Ups Min3: 30-40 Double Unders B: Metcon (Time) 5 Rounds: 12 Double DB G2OH 50/35 15 Toes to Bar 400m Run

WODs

20171031

Caution CrossFit – CrossFit A: Warm-up (No Measure) CHALLENGE: 3 Minutes Max Strict Press 45/35Today’s WARM UP is our Halloween TRICK to You. Your TREAT is the TOP score MALE and FEMALE will recieve a FREE MONTH to use or give away to a loved one. HAPPY HALLOWEEN!!! B: Snatch […]

WODs

20171030

Caution CrossFit – CrossFit A: Overhead Squat (7 x 3 ) B: Metcon (3 Rounds for reps) Fight Club: 3 Rounds: (Max Reps in each Station) Station 1: Power Cleans (95/65) Station 2: Thrusters (95/65) Station 3: Box Jump Overs (24/20) Station 4: Pull-ups Station 5: Cal RowYou will move […]