CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Metcon (2 Rounds for reps) EMOM x12 Odd: xx Muscle Ups Even: xx PistolsScaled: False Grip Ring Rows Goblet Squat WOD B: Metcon (Time) 3rds 30 Wall Ball 400m Run 50 Double Unders

CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Front Squat (6×2) Set Every 2:30 84-86-88-86-88-90% WOD B: Metcon (3 Rounds for reps) EMOM x12 :40s Max Calorie Row :20s Transition :40s Max Box Jump Overs :20s Transition :40s Max Burpee :20s Transition

CrossFit Old Town – CrossFit sign up for a flight when you get to the gym! Input your scores before 8pm View Public Whiteboard WOD: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar […]

CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (Time) Teams of 3 8rds 12 Wall Ball 8 Box Jumps 8 Burpees

CrossFit Old Town – CrossFit No early Morning classes! We will be back on at 0915 View Public Whiteboard WOD: First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Or: Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who […]

CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Metcon (AMRAP – Rounds and Reps) Death by Hang Squat Clean ThrustersR+ 135/95 RX 115/75 Scaled 95/65 *Continue adding a rep each round if you miss start back at 1 WOD B: Metcon (Weight) Accumulation Phase Wave 5 WK 1 6 Sets 5@70% WM

CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Metcon (4 Rounds for reps) Tabata 20s Work 10s Rest x8Cal Row Push Ups ABM AT Box Jump 24/20 WOD B: Metcon (AMRAP – Reps) Rest 1 interval 4min Max Muscle Ups Rx MU Scale CTB

CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Back Squat (Every 3mins 4×5 @81%) WOD B: Metcon (Time) 5rds 12 Burpees 36 DU

CrossFit Old Town – CrossFit View Public Whiteboard WOD A: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# WOD B: CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk

CrossFit Old Town – CrossFit Going Away WOD for Grace!! View Public Whiteboard WOD: Grace Chung (Time) 18-15-12-9-6-3 Lateral Burpees Squat Clean Thrusters Pull Ups HSPURx 115/75 Scaled 2:1 DB Strict press