LATEST WODS

  • CrossFit Metric – Olympic Lifting View Public Whiteboard Jerk Complex A: Skill work on Push and Split Jerk – emphasis on vertical and balanced dip B: 20 minutes to find a Heavy Jerk Complex of: 2 Power Jerk + 1 Split Jerk...

  • CrossFit Metric – Fitness View Public Whiteboard Strength E3MOM fo 15 Minutes: Back Squat, Wave Sets, 30X1 Set 1: 10 Set 2: 8 Set 3: 6 Set 4: 8 Set 5: 10 * second sets of 8 and 10 should be heavier. Metcon (Time) For......

  • CrossFit Metric – Fitness View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In teams of 2: AMRAP 27: 12 Deadlift, 155/105 12 DB Push Press, 35/25 12/10 Cal Row * Alternate movements, One partner works at a time,...