Workout of the Day


Crossfit214_Lemmon_DeadliftScene_GlowingEdges_SmallOpen Gym at Ross this Weekend! 1pm-4pm!

WODS for Sat Jan 24, 2015 [This Week’s Training]

  • Advanced WOD

    A. Front Squat 1.1.1 x 4 sets – rest 15 sec between reps rest 2min between sets
    B. With a partner complete for time:
    Row 2k
    Run 2k
    Partners must switch every 200m


  • Foundations WOD

    Every 3 mins for 5 sets:
    10 Push ups
    15 Sit ups
    20 Lunges


  • Power Athlete WOD

    A. 3-3-3-3-3 NFM Hang Power Clean
    B. For time:
    15 Thrusters
    10 T2B
    10 Thrusters
    10 T2B
    5 Thrusters
    10 T2B


  • Olympic Lifting WOD

    A. Power Snatch to a max in 12min
    B. Snatch Balance build to a tough single in 12min