Main – CrossFit

There will be no more 7:30am classes due to low attendance….we tried. If you want a different time slot, let us know.

View Public Whiteboard

Main WOD

Metcon (Time)

Aerobic recovery
Easy row / ATW

Competition WOD

Metcon (Time)

Aerobic recovery


A: Shoulder Press (3 x Max Reps @ 60% 1 RM)

If you can do 15+ strict handstand push ups, do handstand pushups.

B1: Rings Pull Ups (4 x 8-10)

Pull up on gymnastic rings.

B2: Band Pull Aparts (4 x 12)

C: Single Arm Kb OH Press (3 x 8-10 (Each Side))

D1: Clean Grip Shrug (3 x 10)

Shrug from clean grip. Use hook grip or straps if you have them.

D2: Barbell Reverse Curls (3 x 10)

Barbell Curls w/ Reverse Grip

E: Plate Pinch Farmers Walk (3 sets for max distance)

Pinch grip the smooth part of a bumper plate and walk for distance, No grabbing the lip.

Categories: WOD

Previous Post:


Next Post: