Tuesday

Announcements

The 2017 War of the WODS is back and registration is live. Last year we had 50+ athletes compete. Lets beat that this year. There is truly a division for everyone. Check out all the details below.

http://campaign.r20.constantcontact.com/render?m=1105924839279&ca=8fe95c55-4099-4343-8b5f-da7696f5aa69

Click for Christmas Party and In-Hose Partner Competition details.

https://www.facebook.com/336crossfit/

336 CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 deadlifts(275/185)

10 handstand push-ups

15 toes-to-bar

Metcon (AMRAP – Rounds)

15 min EMOM

1: calorie row(12/8)

2: 30 double unders

3: 10 burpees

Rx+

1: calorie row(15/10)

2: 60 double under

3: 15 burpees

Monday

Announcements

The 2017 War of the WODS is back and registration is live. Last year we had 50+ athletes compete. Lets beat that this year. There is truly a division for everyone. Check out all the details below.

http://campaign.r20.constantcontact.com/render?m=1105924839279&ca=8fe95c55-4099-4343-8b5f-da7696f5aa69

Click for Christmas Party and In-Hose Partner Competition details.

https://www.facebook.com/336crossfit/

336 CrossFit – CrossFit

Back Squat (5-3-1-5-3-1)

Heavier on second round

no more than 90% of 1RM

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

15 overhead squats(95/65)

10 chest to bar pull-ups

Saturday

Announcements

The 2017 War of the WODS is back and registration is live. Last year we had 50+ athletes compete. Lets beat that this year. There is truly a division for everyone. Check out all the details below.

http://campaign.r20.constantcontact.com/render?m=1105924839279&ca=8fe95c55-4099-4343-8b5f-da7696f5aa69

336 CrossFit – CrossFit

Metcon (Time)

Partner wod

For time

30-20-10

Hang power snatch(115/75)

Overhead squat(115/75)

Rx+(135/85)
Rest as needed

Metcon (AMRAP – Rounds and Reps)

Partner wod

10 minute AMRAP

20 handstand push-ups

30 toes to bar

40 box jumps(24/20)

Friday

Announcements

The 2017 War of the WODS is back and registration is live. Last year we had 50+ athletes compete. Lets beat that this year. There is truly a division for everyone. Check out all the details below.

http://campaign.r20.constantcontact.com/render?m=1105924839279&ca=8fe95c55-4099-4343-8b5f-da7696f5aa69

336 CrossFit – CrossFit

Deadlift (Find a heavy set of 1)

Then 3×1@85-90% of heavy set

Metcon (AMRAP – Reps)

5 min AMRAP

20 double unders

5 burpees over the bar

5 Clean and jerks(115/75)

Rest 5 minutes

5 min AMRAP

20 double unders

5 burpees over the bar

5 Clean and jerks(135/85)

Rest 5 minutes

5 min AMRAP

20 double unders

5 burpees over the bar

5 clean and jerks(155/95)

Rx+(155/95)

(175/105)

(195/115)

Thursday


Announcements

The 2017 War of the WODS is back and registration is live. Last year we had 50+ athletes compete. Lets beat that this year. There is truly a division for everyone. Check out all the details below.

http://campaign.r20.constantcontact.com/render?m=1105924839279&ca=8fe95c55-4099-4343-8b5f-da7696f5aa69

336 CrossFit – CrossFit

Metcon (No Measure)

15 min emom

1-100 ft single arm front rack KB carry/arm

2- 6-10 good mornings

3- :30 front leaning rest on rings

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

400m run

10 over the box jumps(24/20)

8 chest-to-bar pull-ups

Rx+ 5 muscle-ups

Wednesday

336 CrossFit – CrossFit

Snatch (1 rep every :30 for 8 minutes)

60-70% all sets

Metcon (Time)

For time

Buy in: Row 1000m

25 KB swings(53/35)

25 Burpees

25 wallballs(20/14)

20 KB swings

20 Burpees

20 wall balls

15 KB swings

15 burpees

15 wallballs

10 KB swings

10 burpees

10 wallballs

5 KB swings

5 burpees

5 wallballs

Tuesday

336 CrossFit – CrossFit

Flat bench dumbbell press (4×6-8)

Rest :60

Pendlay Row (4×8)

30X1 tempo

Rest :60

Front plank (:40-:60)

Rest :60

Alternate movements

Metcon (Time)

Every 3:00 for 5 rounds

Rx

30 double unders

10 toes to bar

5 power cleans(155/105)

Rx+

50 double unders

15 toes to bar

5 power cleans(155/105)

Rx++

50 double unders

15 toes to bar

5 power cleans(185/125)