Wednesday 110427 The Final CrossFit Open WOD: 11.6!! Complete as many reps as possible in 7 minutes following rep scheme below: 3 Barbell Thrusters (65lb Women, 100lb Men) 3 Chest to bar Pull-ups (MUST physically touch the body from clavicle below to the bar) 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters […]

Tuesday 110426 5 rounds: 5 Deadlifts, 10 Dips, 15 GHD Situp, 200m Run Record load and time in Comments

We are entering the final week of the CrossFit Open WOD! CrossFit Oldtown is currently on pace (12th place) to send a 6 person TEAM (3 Women and 3 Men) to Regionals to participate in the affiliate competition!! Getting our affiliate to Regionals is a Huge deal and a TRUE Team effort. Kudus goes not […]

Saturday 110423: Partner WOD 2,000m Row (250m at a time) 100 Overhead plate lunges 25W,45M (rotate as needed) 100 KB High Pull (rotate as needed) 100 Box Jump (rotate as needed) 1600m Run (200m at a time)

Today is Adam Houston’s last day at CrossFit Oldtown… Thanks for a great 3 years Adam, YOU WILL BE MISSED! 110422 Friday 5 rounds for time 9  Pullups 12 Thrusters (95M, 65W) 15 Burpees

110421 Thursday: 20 Minute AMRAP 15 Box Jump, 15 Pushups, 15 KB Swing, 200m run.

Wednesday 110420: CrossFit Open WOD 11.5 To see the movement standard click here. To see a demo of the WOD click here. Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (100lbsW/145lbM) 10 Toes to bar 15 Wall balls (14lbs to 9′ target Women, 20lb to a 10′ target […]

110419: Tuesday WOD 1- Take 15 minutes to find your 1RM in the Strict Press WOD 2- AMRAP in 12 minutes of: 5 Push Press 25 Air squats HTFU: 100% of max strict press Infidel: 85% Bulldog: 75%

Happy Birthday Harold!!! 110418 “The Harold” 7 Rounds for time of: 7 Deadlifts 155/225 9 C2B Pull ups 200 m Run

110415 Saturday: 3.2 miles for time Every year Virginia Tech hosts a 3.2 mile run on April 16 to remember the victims of the shooting at Virginia Tech (http://www.recsports.vt.edu/special/3.2Run.php).  This year April 16 falls on a Saturday.  A couple of our CFOT Hokies brought this to my attention a while back and I promised I’d […]