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WODs

  • Wednesday 2-29-12

    By Jen | In WOD | on February 28, 2012

    SKILL Hang squat cleans 4 Cycles AMRAP 3 min 3 Hang power cleans 115/75 5 Front squats 15 Double unders REST 2 min between rounds CrossFit Open competitors – We touched on this last week but please keep in mind that if you plan to complete the Open WOD on Thursdays, scale your WOD accordingly […]

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  • Tuesday 2-28-12

    By Jen | In WOD | on February 27, 2012

    “Helen” 3 Rounds 400m run 21 Kettlebell swings 12 Pull ups It’s test out day for the Nutrition/Performance Challenge!  If you performed this WOD with modifications at the beginning of the challenge, please be sure to use the same modifications.   “AFTER” pictures and measurements will be taken Thurs/Fri of this week and the winner, […]

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  • Monday 2-27-12

    By Jen | In WOD | on February 26, 2012

    Wendler Cycle Week 2 – OHS 70% x 3 80% x 3 90% x 3+ Spend the remainder of your time focusing on Full Snatch skill work. Those with less than 6 months experience practice Hang Power Snatch. Get ready for Week 2 of the CrossFit Open!

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  • Saturday 2-25-12

    By Jen | In WOD | on February 25, 2012

    Today’s WOD modified from CrossFit Oldtown Teams of 2 complete the following AMRAP 30 min 200m Run, You Go, Partner Goes 200m Row, You Go, Partner Goes 20 Push Press 75/55 You Go, Partner Goes 20 Ab Mat sit ups You Go, Partner Goes  

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  • Thursday 2-23-12

    By Jen | In WOD | on February 22, 2012

    CrossFit Games Open WOD 12.1 AMRAP 7 minutes BURPEES This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. At the bottom position, the Athlete’s chest and hips must […]

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  • Wednesday 2-22-12

    By Jen | In WOD | on February 21, 2012

    Reminder – No NOON class today. Skill Work Snatches Conditioning WOD 12-10-8-6-4-2 Push press 125/85 Kettlebell swing Run 200m after each round The first WOD for the CrossFit Open comes out this evening around 8pm.  The Open WOD’S will be integrated into our regular programming.  These WOD’S can also be scaled and modified to fit […]

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  • Tuesday 2-21-12

    By Jen | In WOD | on February 20, 2012

    No NOON class on Wednesday 2/22 Clean shrug+Clean high pull+Power clean x 6 Warm up with an empty barbell and add weight each set Rest 2 min 4 x 5 Single Arm Dumbbell Strict Press – Choose a weight that allows you to maintain strict form. Conditioning WOD 4 Rounds 7 Toes to bar 8 […]

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  • Monday 2-20-12

    By Jen | In WOD | on February 19, 2012

    THERE WILL BE NO NOON CLASS ON WEDNESDAY FEBRUARY 22. Wendler Cycle 2 – Week 1 * OHS 65% x 5 75% x 5 85% x 5 *Remember to add 10 pounds to your previous 1 rep max for your new training weight. Conditioning WOD AMRAP 3 min 7 Box jumps 7 Push up POSITIVITY […]

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  • Saturday 2/18/12

    By Jen | In WOD | on February 18, 2012

    Teams of 2 AMRAP 20 min 1 sandbag per team Sprint 100m together to your sandbag Partner A picks up sandbag and performs 10 sandbag back squats while Partner B rests. Once Partner A has completed 10 squats, give sandbag to Partner B to complete 10 reps. BOTH partners sprint back 100m while B carries […]

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  • Friday 2-17-12

    By Jen | In WOD | on February 17, 2012

    Make up a missed WOD Reminder – 8 and 9:30AM classes will be held at the Godwin High School track on Saturday Feb. 18th. There will be NO CrossFit Kids class.  CrossFit Teens class will be held at the track at 11 AM.

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