20180721

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of Two 5 Min AMRAP 5 Back Squat @ 225/155 10 Burpees *you go, Partner goes* -rest- Metcon (AMRAP – Rounds and Reps) Teams of Two 7 Min AMRAP 7 Power Cleans 155/105 10 Front Rack Lunges *you go, Partner […]
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Friday

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5 rds 400m run 10 s2oh 10 big box jump
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Thursday

CrossFit Old Town – CrossFit View Public Whiteboard Hang Clean (Mid thigh x3) Back Squat
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Wednesday

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 3rds 50 pull ups 50 hspu 1000m row Rx P1 does pull ups P2 must hang from bar for reps to count P1 does hspu P2 holds locked out hs Row partition as needed Scaled is partition as needed
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tuesday

CrossFit Old Town – CrossFit View Public Whiteboard Juggs 10 wk1 Deadlifts 60% 5 Sets x10 Reps Metcon (5 Rounds for time) Every 3min x5 50 DU 16 OH lunge 8 plate burpees
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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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