LATEST WODS

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (No Measure) EMOM for 16 minutes (4 sets): M1: Push Up, 8-10, 30X1 M2: Supine Ring Row, 10-12, 3011 M3: Side Plank left, 40 seconds M4: Side Plank right, 40 seconds B: Metcon (AMRAP – Rounds......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) Power Snatch + 2 Overhead Squats – Build to a heavy set in 17 minutes – Pause for 2 seconds in “Catch” Position B: Metcon (2 Rounds for reps) AMRAP 6 8 Pull Ups 8......

  • CrossFit Metric – Fitness View Public Whiteboard A: Donny (Time) 21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click here...