Category : Uncategorized

Saturday’s WOD – 08.24.19

METCON

Runaway Train – Teams of 3

3 Rounds (Time)
400 Meter Team Run
100/70 Cal Bike or Row

— Directly Into —

1 Round
21 Clean and Jerks (95/75)
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (175/115)

(30 Minute Cap)

FacebookTwitterGoogle+TumblrLinkedInShare

Thursday’s WOD 08.22.19

METCON

Knee Slapper – AMRAP 15 (Rounds & Reps)
100′ Walking Lunge (50′ 1 rep)
200 Meter Farmers Carry (53’s/35’s) (100m 1 rep)
30 AbMat Sit-ups
400 Meter Row (100m 1 rep)

FacebookTwitterGoogle+TumblrLinkedInShare

Wednesday’s WOD – 08.21.19

METCON

Frank the Tank (Reps)

AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

— Rest 5 Minutes —

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

— Rest 5 Minutes —

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (255/185)
6 Lateral Barbell Burpees

(20/14)

FacebookTwitterGoogle+TumblrLinkedInShare

Friday’s WOD – 08.16.19

METCON

Hang Nail – AMRAP 16 (Rounds and Reps)
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike (Row)
20 Lateral Barbell Burpees
15 Deadlifts (205/135)

(Rx+ 70/50, 245/165)

FacebookTwitterGoogle+TumblrLinkedInShare

Thursday’s WOD 08.15.19

METCON

Wreck Trek – On the 10:00 x 3 Rounds (Time)
200 Meter Run
15 Toes to Bar
200 Meter Plate Run (35/25)
15 Wallballs (20/14)
200 Meter Run

The score is the slowest of the three rounds
Begin every 10 minutes (0:00, 10:00, 20:00)

FacebookTwitterGoogle+TumblrLinkedInShare

Wednesday’s WOD – 08.14.19

STRENGTH

3 Position Power Clean
Build to Heavy 3-Position Power Clean
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

METCON

IHOP – AMRAP 15 (Rounds and Reps)
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)

FacebookTwitterGoogle+TumblrLinkedInShare
1 2 3 128

Lets Get Physical.

CrossFit is a core strength and conditioning program, designed to enhance your overall general physical preparedness and optimize your physical capabilities. Schedule

Fitness
Domains.

We concentrate on cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. Interested in making things happen? Try it out!

News From
The Box.

Curious about CrossFit GroundWorks training and the experience of staying fit? Keep updated and learn more by visiting our CrossFit blog. The Box

graphic-125x63
fuel
rx-bar
u-stronger-new

© 2013 CrossFit GroundWorks. All Rights Reserved. Milwaukee, Wisconsin