WOD Blog

January 15, 2019

1.16.18

Strength – Snatch EMOM 10 1 Snatch Pull + 1 Squat Snatch Metcon – For Time 10-9-8-7-6-5-4-3-2-1 C2B Pullups Deadlift (225,155) Bar Facing Burpees
January 14, 2019

1.15.19

Strength – Power Cleans EMOM 5 3 Reps  EMOM 5 2 Reps EMOM 5 1 Rep *Start light, build  Metcon – 5 RFT 15/10 HPSU 5 […]
January 13, 2019

1.14.19

Strength-Split Jerks EMOM 5 3 Reps  EMOM 5 2 Reps EMOM 5 1 Rep *Start light, build  Metcon-For Time 100 Double Unders 50 Wallballs (20,14) 25 […]
January 9, 2019

1.11.19

Strength – Deadlift 5 Sets of 4 at 70% *Open hands and reset at the bottom of every rep Metcon – For Time 1000M Row 30 […]
January 9, 2019

1.10.19

Every 3 Mins, 18 Mins Station 1: 3 Mins Rope Climb Station 2: 2 Sets of 8 Bench Station 3: 100′ KB Lunge Metcon – In […]
January 8, 2019

1.9.19

Clean Complex 5 Sets of 3 Power Clean 3 Front SquatMe 3 Push Jerk *Hold onto the bar for the entire set. Work to a heavy […]
January 7, 2019

1.8.19

Post WOD: Complete for Quality 50 Strict Pullups 50 Strict Dips *Split reps any way  you want to. AMRAP 5 30/21 Cal Row 21 Snatch (95,65) […]
January 6, 2019

1.7.19

Back Squat Every 2 Mins, 8 Sets 2 Sets of 5 at 70% 2 Sets of 3 at 80% 2 Sets of 2 at 85-90% 2 […]
January 3, 2019

1.4.19

StrengthPause Back Squats5 Sets of 2*5 Sec hold at bottom*Start at 60%, go by feelMetcon10 Min AMRAP5 Hang Squat Snatch (95,65)10 Lateral BurpeesExtra Work row ConditioningMales21-18-15-12-9 […]
January 2, 2019

1.3.19

Strict Gymnastics 3 Sets of 8-10 Strict Pullups 8-10 Strict Dips w/Pause 6-8 Strict Toes to Bar Rest as needed *12 Min Time Cap Christine 3 […]
December 27, 2018

12.28.18

EMOM 10 1 Push Jerk + 1 Split Jerk METCON-Vader from CompTrain 3 Rds 24/17 Cal Row 21 Wallballs (20,14) 18 Alt DB Snatch (50,35) 15 […]
December 26, 2018

12.27.18

Front Squat Every 2 Mins, 6 Sets Set 1: 5 at 70% Set 2: 4 at 75% Set 3: 3 at 80% Set 4: 2 at […]
December 23, 2018

12.24.18

December 20, 2018

12.21.18

StrengthFront SquatEMOM 42reps 1 1/4 F.S.Rest 2 MinsEvery 2 Mins, 5 Sets2 Front Squats at 85-90%Metcon12 Min AMRAP40 Double Unders20 Push Press (95,65)10 Lateral BurpeesExtra WorkRow […]
December 19, 2018

12.20.18

Strength Every 2 Mins 6 Sets 3 Bench Press at 80-85%fitMetconJoker from CompTrain1-2-3……10 Toes to Bar10-9-8……1 Deadlift (225,155)cross
December 18, 2018

12.19.19

StrengthSnatchHeavy SingleIn 12 Mins, work up to aheavy single.MetconMountain Man from CFNE30 Power Snatch (75,55)800M Run60 Thrusters (75,55)800M Run30 Power Snatch (75,55)Extra WorkEvery 2 Mins, 6 […]
December 18, 2018

12.18.18

StrengthBarbell Cycling-Every 2 Mins, 5 Sets 5 TNG Power Cleans*Build to a max set of 5 MetconTeams of 24 Rds500M Row25 Back Squats (185,125)*Squats from the […]
December 17, 2018

12.17.18

Strength EMOM 12 Odd: 2 Push Jerks Even: 8 UB C2B Pullups *Hold first PJ for 3 secs Metcon Complete Reps of 20-18-16-14-12-10-8-6-4-2 DB C & […]
December 16, 2018

12.17.18

StrengthEMOM 12Odd: 2 Push JerksEven: 8 UB C2B Pullups*Hold first PJ for 3 secsMetconComplete Reps of 20-18-16-14-12-10-8-6-4-21 Arm DB C & J (50,35)1 Arm FR Lunges (50,35)Extra […]
December 14, 2018

12.15.18

CrossFit 904 is hosting our annual Member Christmas Party and In-House competition Saturday 12-15-18.  There will not be Open Gym nor any classes.  We will have […]