20180623

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 8 Rounds Of: 200 M relay Run (Pt1 goes then Pt2 goes) 20 Box Jump @ 24/20 20 Deadlift @ 135/95 20 Hang Power Clean @ 135/95Partition as needed between partners
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Thursday

CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A: Metcon (AMRAP – Reps) Pullups and burpees B: Sumo DEADLIFT (7-10) build in 5 sets C: Metcon (Time) Partner Sprint
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Friday

CrossFit Old Town – CrossFit View Public Whiteboard Push Jerk Buildto 3rm Metcon (Time) 3rds 15 HSPU 15 HRPU 30 kB swings
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Thursday

CrossFit Old Town – CrossFit View Public Whiteboard Back Squat Back squat 3rm 3s pause on first rep juggernaut 3’s accumilation (Weight) 75% x 7 sets x 3reps
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Wednesday

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 1000m run 10 rds 11 wall ball 9 box jump 7 pull ups 1000m run
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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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