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– Foundations for Beginners
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WODs
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Tuesday
CrossFit Old Town – CrossFit View Public Whiteboard Deadlift 3-3-3+ @80% Metcon (Time) 3rds 25 hang power snatch 75 Double unders
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monday
CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 5-5-5+ @ 82.5% Metcon (Time) 7rds 7 thruster 5 burpee box jump 30/24 3 muscle ups R+ Rx 7 ctb 95/65
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Saturday
CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 5k row 400 DU 300 Abmat SU 200 Box Jumps (24/20) 100 DB Snatch (50/35) *Two people working at a time, one person must be on the rower until the team completes the 5k
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Friday
CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more […]
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Thursday
CrossFit Old Town – CrossFit View Public Whiteboard Hang Snatch Build to a 3rm Front Squat Build to a 2rm
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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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