Welcome to WordPress. This is your first post. Edit or delete it, then start writing!
8-16-2017 WOD
CrossFit Medford – CrossFit
Metcon (Time)
5RFT
400M Run
15 Ring Dips
15 Power Cleans 95/65
8-15-2017 WOD
CrossFit Medford – CrossFit
Clean (5 X 3 @70% – stay at 70 drop and reset)
Metcon (AMRAP – Reps)
12 Minute AMRAP
12 Pull Ups
12 Push Press 135/95
12 Box Jumps 24″/20″
8-14-2017 WOD
CrossFit Medford – CrossFit
Back Squat (4 X 5@ 70%)
Back Squat (1 X Max Effort @ 70%)
Metcon (AMRAP – Reps)
3 Rounds
1 Minute Max Effort KBS 53/35
1 Minute Max Effort Wall Balls 20/14
1 Minute Rest
8-12-2017 WOD
CrossFit Medford – CrossFit
Metcon (Time)
Teams Burpee Litter…kinda
3 Rounds For Time with a partner
400M Run w/barbell 135/95
18 Synchro Burpee Box Jump Over
*2 people must have a hold of the BB in some way.
8-11-2017 WOD
CrossFit Medford – CrossFit
Metcon (Time)
Heavy 17.5
…with a friend
20 Rounds – You do 1 round, tag friend, they do 1 round (10 Rounds Each)
9 Thrusters 125/85
35 Double Unders
8-10-2017 WOD
CrossFit Medford – CrossFit
Snatch (5 Fast Drop and Re Sets X 3)
Amanda .45 (Time)
13-11-9-7-5
Muscle Up
Squat Snatch 135/95
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
8-9-2017 WOD
CrossFit Medford – CrossFit
Vest Triplet (Time)
4 Rounds for time
400M Run
24 Squats
12 Burpee Box Jump Overs
*wear a 20lb. vest if you have one
8-8-2017 WOD
CrossFit Medford – CrossFit
Triple G Chipper (Time)
100 Pull Ups
80 GHD Sit Ups
60 One Legged Squats, alternating
40 Cal Row
20 Dumbbell Push Press
8-7-2017 WOD
CrossFit Medford – CrossFit
Front Squat (3-3-3-3-3)
Metcon (Time)
4RFT
2 Rope Climb
50 Double Unders
10 OHSQ 135/95