Friday

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of two 400m oh Barbell walk (DO NOT DROP!!) 90 Thrusters (BB) 400m Plate run 45/25 each 90 Squat clean thrusters 400m farmers walk 25/15 each hand pinch grip 90 Clean and Jerks 185/125
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Thursday

CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (5@85%, 5@85%, pause squat 75%x4+) B: Hang Clean (12:00 to build heavy: 2 pause clean below knee)
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friday

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 4min AMRAP 400m row 30 Box Jump 20 S2oh 10 bar MUR+ 155/105 BAR MU Metcon (AMRAP – Rounds and Reps) 6min AMRAP 400m row 30 Box Jump 20 S2oh 10 bar MUR+ 155/105 BAR MU Metcon (Time) 400m row 30 […]
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Wednesday

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 800 run 40 KB 20 HSPU (sub Heavy DB PP) 800 run 40 OH lunge 20 Pull-up 600 run 30 KB 15 HSPU 600 run 30 OH lunge 15 Pull-up 400 run 20 KB swing 10 HSPU 400 run 20 OH lunge 10 pull-up R+ […]
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tuesday

CrossFit Old Town – CrossFit View Public Whiteboard Snatch 12mins build heavy 2 Pause below knee snatch Metcon (Time) 30 Snatches EMOM 5 Burpees135/95
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Workout of the Day (WOD)

Our Programming At Crossfit Oldtown, our training program every week is designed to approach all functional movements that allows you to comfortably and safely challenge yourself. All of our movements during the “Workout of the Day” (“WOD”) can be performed “prescribed” (RX’d) or modified to suit your fitness level. Modifications may include using lighter weights, […]
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Foundations for Beginners

We have been introducing new members to CrossFit since February of 2007, thus far we have found this way to be most effective: CrossFit OldTown Foundations Program If you do NOT have a background in the movements used in CrossFit, our Foundations program is the safest and most effective way for you to START your […]
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