Thursday

CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 2 sets 5@ 80% then 70% Pause @4+ Juggs 10 wk1 Deadlifts 60% 5 Sets x10 RepsTNG Use Working Max to base percentages off of WW=90% off of 1rm Rest 2min
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wednesday

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 3rds 800m Run 50 sit ups 40 Push Ups 30 Box Jump 30/24
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Tuesday

CrossFit Old Town – CrossFit View Public Whiteboard Hang Clean 12mins Build to heavy triple Metcon (5 Rounds for reps) 2:00 amrap 5 Power Clean 7 Burpee rest 1:00 x 5R+ 165/115 Rx 135/95
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monday

CrossFit Old Town – CrossFit View Public Whiteboard Back Squat (Max Back Squat!!) Metcon (Time) 21-CTB Pull up 21-HSPU (deficit) 50 DU 15-CTB 15-HSPU 50 DU 9-CTB 9-HSPU 50 DU
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Comp Club 20170520

CrossFit Old Town – Competition Club Warm Up: 250 M Row/ 200 M Run 5 Inch Worms 10 Boot Strappers Deep Lunges to Cage 1:00 Supported Squat Hold Toy Soldiers to Erg’s -Then- 250 M Row/ 200 M Run 10 – 20 PVC Pass Throughs 10 – 20 PVC Halos 1:00 Wrist Stretch (Extended) 00:30 […]
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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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