WOD List

September 21, 2017

“Blitzen”

CrossFit Rome – CrossFit Metcon (Time) “Blitzen” 5 Rounds: 20/15 Calorie Row 10 Thrusters (95/65) (Rx+ 115/80)Picking a weight on the barbell that athletes could complete […]
September 20, 2017

“Pump House”

CrossFit Rome – CrossFit Metcon (Time) “Pump House” 15-12-9-6-3: Strict Ring Dips Strict Pull-Ups 200 Meter Run Following Each RoundWorking the combination of strict gymnastics and […]
September 19, 2017

“Weightlifting Wednesday”

CrossFit Rome – CrossFit Metcon (AMRAP – Rounds and Reps) “Weightlifting Wednesday” EMOM 10 0:00 – 5:00: 3 Pausing Snatch Deadlifts 5:00 – 10:00: 3 Snatch […]
September 18, 2017

Shred It

CrossFit Rome – CrossFit Shred It (Time) 80 Double Unders 80 Air Squats 800 Meter Run 400 Meter Sandbag Run (45/35) 40 Kettlebell Swings (70/53) 500/400m […]
September 15, 2017

Early Open Gym – 7:00-8:30am —- No 9:00am Class

CrossFit Rome – CrossFit
September 14, 2017

Frank the Tank

CrossFit Rome – CrossFit Frank the Tank (3 Rounds for reps) AMRAP 5: 50 Wall Ball Buy-In 12 Deadlifts (155/105) (Rx+ 185/135) 12 Lateral Barbell Burpees […]
September 13, 2017

Cement Mixer

CrossFit Rome – CrossFit Cement Mixer (7 Rounds for time) 7 Rounds, On the 3:00: 400 Meter Run 12 Toes to Bar