Saturday

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 4 rds 50 Air squats 35 Abmat sit ups 20 burpees to plate
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Thursday WOD

CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (3) 3@82.5% 3@82.5% 3+@82.5% B: Deadlift (3) 75%x3 80%x3 85%x3+ reset all reps, no TnG
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friday

CrossFit Old Town – CrossFit View Public Whiteboard Split Jerk Build to a heavy split jerk x2 in 12 mins 3s tempo in catch (split) 3s at full extension Metcon (Time) 5 rds 4 Bar MU (8 pull up) 12 DB Hang Clean and jerks (6each side) 250m row
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Wednesday

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) teams of two 30min AMRAP 50 cal row 40 oh lunge 30 burpee box jumps
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Tuesday

CrossFit Old Town – CrossFit View Public Whiteboard Power Snatch Build to a 3rm tng snatch Metcon (Time) 3rds 15 TTB 25 WB 75 DU
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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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