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Call us: 321-795-2703
Call us Text us Visiting Athlete
Visiting AthleteTry a Free Class

Category

WOD

CrossFit – Fri, Oct 18

October 17, 20240
CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 3 reps @ 65% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 Strict HSPU 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) Recovery track metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 DB push press 1-2-3-4-5-6-7-8-9-10 KB goblet squats
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CrossFit – Fri, Oct 18

October 17, 20240
CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 3 reps @ 65% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 Strict HSPU 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) Recovery track metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 DB push press 1-2-3-4-5-6-7-8-9-10 KB goblet squats
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CrossFit – Fri, Oct 18

October 17, 20240
CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 3 reps @ 65% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 Strict HSPU 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) Recovery track metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 DB push press 1-2-3-4-5-6-7-8-9-10 KB goblet squats
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CrossFit – Fri, Oct 18

October 17, 20240
CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 3 reps @ 65% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 Strict HSPU 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) Recovery track metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 DB push press 1-2-3-4-5-6-7-8-9-10 KB goblet squats
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CrossFit – Fri, Oct 18

October 17, 20240
CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 3 reps @ 65% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 Strict HSPU 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) Recovery track metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 DB push press 1-2-3-4-5-6-7-8-9-10 KB goblet squats
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CrossFit – Fri, Oct 18

October 17, 20240
CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 3 reps @ 65% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 Strict HSPU 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) Recovery track metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 DB push press 1-2-3-4-5-6-7-8-9-10 KB goblet squats
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CrossFit – Fri, Oct 18

October 17, 20240
CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 3 reps @ 65% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 Strict HSPU 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) Recovery track metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 DB push press 1-2-3-4-5-6-7-8-9-10 KB goblet squats
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CrossFit – Thu, Oct 17

October 16, 20240
CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean and Jerk (5 sets x 1 rep @ 70% ) Recovery track Clean grip RDL (5 sets x 8 reps ) Metcon CrossFit track Metcon (Time) 4 RFT 30 sit ups 20 box jumps (24/20) 10 2- DB devils press (50/35) Recovery track metcon Metcon (Time) 4...
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CrossFit – Thu, Oct 17

October 16, 20240
CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean and Jerk (5 sets x 1 rep @ 70% ) Recovery track Clean grip RDL (5 sets x 8 reps ) Metcon CrossFit track Metcon (Time) 4 RFT 30 sit ups 20 box jumps (24/20) 10 2- DB devils press (50/35) Recovery track metcon Metcon (Time) 4...
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CrossFit – Wed, Oct 16

October 15, 20240
CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 4 reps @ 70% ) Recovery track Seated 2-DB press (Weight) 5 sets x 8 reps Metcon Metcon (AMRAP – Rounds and Reps) CrossFit & recovery track 20 minute AMRAP 12/10 calorie row or bike 12 single DB overhead tricep extensions (standing) 10...
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