WOD (workout of the Day)

October 19, 2017

Squat Therapy and “Double or Nothing”

CrossFit Rome – CrossFit Bench Press Every 2 Minutes for 10 Minutes: Bench Press x 10,8,6,4,2 Double or Nothing (Time) Open and Performance (Rx+): 3 Rounds: […]
October 18, 2017

Gymnastic Skill Day

CrossFit Rome – CrossFit Weighted Lunges Every 2 Minutes for 8 Minutes (4 sets) Walking Lunges x 12-16 Reps Gymnastics Skill Work Performance: Every 2 Minute […]
October 17, 2017

Freedom Sauce

CrossFit Rome – CrossFit Freedom Sauce (4 Rounds for reps) AMRAP 3 21 Overhead Squats (65/45) (Rx+ 75/55) 21 Burpee Over the Erg Max Calorie Row […]
October 16, 2017

Deadlift and 4 Round EMOM

CrossFit Rome – CrossFit Deadlift Build to Heavy Set of 5 Starting with weightlifting followed by a team conditioning cash-out. Similar to last week with the […]