Wednesday

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) 400m run 40 KB 30 Oh lunge 20 TTB 10 MU Metcon (AMRAP – Rounds and Reps) 5min AMRAP Metcon (AMRAP – Rounds and Reps) 7min AMRAP Metcon (Time) For Time
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tuesday

CrossFit Old Town – CrossFit View Public Whiteboard High-Hang Snatch 3rep from the high hang power Metcon (5 Rounds for time) Every 3mim x5 300/275m row 8 burpees 30 DU
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monday

CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 1rm With a 1s Pause Rep Out @ 95% Metcon (Time) 4 rds 12 Pull Ups 10 box jumps 24 wall balls Chat Conversation End
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saturday

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of two 50 Burpees 400 meter Run 50 Kettlebell Swings (53/35) 400 meter Run 100 Wall Ball 400 meter Run 50 T2B 400 meter Run 50 Burpees
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The “Scotty Rogers”

CrossFit Old Town – CrossFit View Public Whiteboard Scotty Rogers (Time) 9 Snatch (135/95) 3 Loupee Over Bar 6 Snatch (165/115) 6 Loupee Over Bar 3 Snatch (185/125) 9 Loupee Over Bar 100 Double Unders 9 Clean and Jerks (185/125) 3 Muscle Ups 6 Clean and Jerks (205/135) 6 Muscle Ups 3 Clean and Jerks […]
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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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