Monday’s WOD – 09.17.18

STRENGTH

Back Squat
On the 0:00… 10 Reps @ 71% of Back Squat
On the 3:30… 8 Reps @ 76% of Back Squat
On the 7:00… 6 Reps @ 81% of Back Squat
On the 10:30… 4 Reps @ 86% of Back Squat
On the 14:00… 2 Reps @ 91% of Back Squat

FacebookTwitterGoogle+TumblrLinkedInShare

Saturday’s WOD – 09.15.18

METCON

In Teams of 3, AMRAP 25 (Rounds & Reps)
40 CTB Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 (AMRAP in Time Remaining) – 155/105

FacebookTwitterGoogle+TumblrLinkedInShare

Friday’s WOD – 09.14.18

STRENGTH

Front Squat
2 Sets of 4 Front Squats @ 74% of 1-Rep
2 Sets of 3 Front Squats @ 79% of 1-Rep
2 Sets of 2 Front Squats @ 84% of 1-Rep

METCON

“Boat Race”

3 Rounds (Time)
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

FacebookTwitterGoogle+TumblrLinkedInShare

Thursday’s WOD – 09.13.18

METCON

For Time
200 Meter Run, 21 Deadlifts
200 Meter Run, 18 Strict Handstand Pushups
200 Meter Run, 15 Deadlifts
200 Meter Run, 12 Strict Handstand Pushups
200 Meter Run, 9 Deadlifts
200 Meter Run, 6 Strict Handstand Pushups

Barbell – 225/155

FacebookTwitterGoogle+TumblrLinkedInShare

Monday’s WOD – 09.10.18

STRENGTH

Back Squat
On the 0:00… 10 Reps @ 69% of Back Squat
On the 3:00… 8 Reps @ 74% of Back Squat
On the 6:00… 6 Reps @ 79% of Back Squat
On the 9:00… 4 Reps @ 84% of Back Squat
On the 12:00… 2 Reps @ 89% of Back Squat

METCON

3 Rounds (Time)
50 Air Squats
15/12 Calorie Assault Bike
9 Hang Power Cleans (175/115)

FacebookTwitterGoogle+TumblrLinkedInShare
1 2 3 100

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