Friday

CrossFit Old Town – CrossFit View Public Whiteboard Jerk 0:00-05:00 Tall Jerks *Focus is the Drive under the bar 05:00-15:00 Build to a heavy Jerk Metcon (Time) R+ 2rds 40 Box Jumps 30 FRL (115/75) 20 S2OH (115/75) RX 2rds 40 Box Jumps 30 FRL (95/65) 20 S2OH (95/65) Scaled 2 rds 40 Jumps 30 […]
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Thursday

CrossFit Old Town – CrossFit View Public Whiteboard Snatch 5 sets 1@87.5%+ Back Squat 4 sets 3 reps @32×1 Tempo
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wednesday

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 10 rds Prowler up Prowler down R+-8 ctb Rx-5 CTB Scaled-5 COB or 8 jumping pull ups
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tuesday

CrossFit Old Town – CrossFit View Public Whiteboard Muscle Snatch Metcon (AMRAP – Reps) 1: Challenging number of strict pull ups EMOMx8 scale to negatives or horizontal ring rows if you can get more than 5UB every round add weight Metcon (Time) 2: 8min cap R+ 200ft HS walk Rx 15 strict followed by 30 […]
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monday

CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Build to a 1rm Front Squat (Amrap) 95% Metcon (Time) 5rds R+ 5 Cleans (165/115) 10 TTB 12 Lateral Burpees Rx 5 Cleans (135/95) 8 TTB 12 Lateral Burpees Scaled 5 Power Cleans (115/75) 10 K2E 12 Lateral 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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