WOD List

June 22, 2017

Strict Sandwich

CrossFit Rome – CrossFit Make Up Day You will have 15 Minutes at the beginning of class to make up one of the strengths movements from […]
June 21, 2017

Air Assault

CrossFit Rome – CrossFit Air Assault (Time) 3 Rounds For Time of: 100 Jump Rope 10 Pull-Ups Row 200 Meters 20 KBS (53/35) 20 Ball Slams […]
June 20, 2017

Front Squat and 2k Row

CrossFit Rome – CrossFit Front Squat Open and Performance: 15 Minutes to build to a heavy single. Fitness: 15 Minutes to build to a heavy triple. […]
June 19, 2017

Gymnastics Skill Day and Midline Cashout

CrossFit Rome – CrossFit Gymnastics Skill Work Performance: Every 2 Minute for 18 Minutes (3 Sets) Movement 1 – Inverted Work x (Strict HSPU / HSPU […]
June 18, 2017

Behind Bars

CrossFit Rome – CrossFit Power Clean Power Clean: 10 min to work to heavy single Deadlift Behind Bars (3 Rounds for reps) AMRAP 4:00: 400m Run […]
June 16, 2017

Saturday Morning Workout – 9:00am

CrossFit Rome – CrossFit
June 15, 2017

FS/BS and Jackie

CrossFit Rome – CrossFit Metcon (Weight) Front Squat / Back Squat alternating EMOM EMOM x 8 (4 sets of each) Odd – 4 FS @ 75% […]