12152015

Announcements

Christmas Social – if you have signed up please write what you will be bringing.
Thanks!

Our Town CrossFit – CrossFit

Open Gym Tuesday
Stretch, recover, catch up on a missed WOD, develop a skill or do this and then post your results to athlete performance

Metcon (Time)

3 Rounds

100 Double Unders

15 Squat Snatch (95/65)

Posted in Workouts

12142015

Announcements

Christmas Social – if you have signed up please write what you will be bringing.
Thanks!

Our Town CrossFit – CrossFit

Metcon (Time)

5 min row – easy pace

– Rest 3 minutes –

10 rounds OT3M

300 meter sprint (rest remaining time)

– Rest 3 minutes –

5 min row – easy pace

Time: 46 minutes

Posted in Workouts

12112015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

Warm-up (No Measure)

500 Meter Row

5 Sun Salutations

—————

Medicine Ball Warm Up

Metcon (Time)

Teams of 3

300 Burpees

300 Double Unders/Singles

300 Sit Ups

300 Double Unders/Singles

300 Push Ups

Posted in Workouts

12102015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

Open Gym Today! Work on something or give this a go!!

Row – Warm Up 5 (8 Rounds for time)

1,000 meter Row

Rest 1 min

1,000 meter Row

Rest 1 min

750 meter Row

Rest 1 min

750 meter Row

Rest 1 min

500 meter Row

Rest 1 min

500 meter Row

Rest 1 min

250 meter Row

Rest 1 min

250 meter Row

Metcon (Time)

3 Rounds

50 Ab Mat Sit ups

15 Power Cleans (135/95)

Posted in Workouts

12092015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

10 Minutes Max (No Measure)

2 Rounds

30 Sec – Swan Dives/Reverse Dives

30 Sec – Dive Bomber Push Ups

30 Sec – Alternating Front Lunges

30 Sec – Alternating Side Lunges

30 Sec – Squats

30 Sec – Burpees

30 Sec – Inch Worm

30 Sec – Duck Walk

30 Sec – High Knees

30 Sec – Walking Front Leg Kicks

Metcon (AMRAP – Rounds and Reps)

3 Partner AMRAP

30 Min AMRAP

Partner 1

300 Meter Run with medicine ball (14/10)

Partner 2

AMRAP while running

10 Box Jumps (24/20)

5 Pull Ups

Partner 3

AMRAP while running

10 Burpees

5 Clean & Jerks (135/95)

Posted in Workouts

12082015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

Open Gym or Try This…

WOD 1 – 16:00 min time cap

WOD 2 – starts at the 25:00 min mark and has a 12 min time cap

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (Time)

8 rounds

250m Row

5 Bench Press (*choose the weight*)

Time Cap: 16:00

*Bench Press should be heavy but unbroken for at least the first few rounds.

Metcon (Time)

81-63-45-27

Double Unders

27-21-15-9

Shoulder to Overhead (115/75)

Time Cap: 12:00

Posted in Workouts

12072015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

Base Line Warm Up (No Measure)

2 Rounds

500 M Row

5 Pull Ups

10 Push Ups

15 Sit Ups

20 Air Squats

Metcon (Time)

3 Rounds

25 Pulls Ups

25 Push Ups

25 Front Squat (75/55)

25 Hang Power Clean (75/55)

25 Push Press (75/55)

25 GHD

25 Double Unders

***40 min time cap

Posted in Workouts

12042015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

(No Measure)

10 Rounds

250m Row

:30 rest

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Thrusters (115/75)

Chest 2 Bar

Posted in Workouts

12032015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

Open Gym
Work on something that you need to work on, lift something heavy or do one (or both) of these beauties.

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (Time)

100-80-60-40-20

Double Under

Air Squat

Metcon (Time)

5 rounds

30 GHD sit ups

30 Push ups

Posted in Workouts

12022015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

You made it – lets retest!!!

Our Town Warm Up (No Measure)

3 Rounds
10 Air Squats
10 Burpee Long Jumps
10 Wall Balls (12,10)
10 Sit Ups
10 Good Mornings

30 Day Challenge (Time)

30 Calorie Row

30 Squats

30 Sit Ups

30 Push Ups

30 Pull Ups

30 Calorie Row

Posted in Workouts
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