WOD (Workout of the Day)

WOD List

October 21, 2020

Spin Move

CrossFit Rome – CrossFit View Public Whiteboard Spin Move (Time) For Time: 800 Meter Run 3 Rounds: 50 Double Unders 25 AbMat Sit-ups 15 Push-ups 800 […]
October 21, 2020

Middle Management Masters

CrossFit Rome – CrossFit Masters Front Squat (Moderate # 1 x 3) *Before the workout we will spend 10-15 minutes working on our front squats *For […]
October 20, 2020

Middle Management

CrossFit Rome – CrossFit View Public Whiteboard Squat Snatch Complex Heavy Complex: 1 Squat Snatch 1 Low Hang Squat Snatch 1 Overhead Squat* Athletes will have […]
October 20, 2020

Down to Earth (PT)

CrossFit Rome – Personal Training View Public Whiteboard Front Squat Heavy Set of 3 Reps Metcon (Time) 7 Rounds For Time: 200 Meter Run 7 Thrusters […]
October 19, 2020

Round and Round

CrossFit Rome – CrossFit View Public Whiteboard Round and Round (AMRAP – Rounds and Reps) AMRAP 16: Buy-In: 75/50 Calorie Assault Bike Max Rounds in Time […]
October 19, 2020

Round and Round Masters

CrossFit Rome – CrossFit Masters Round and Round Masters (Calories) EMOM 16 (Every Minute On the Minute) 4-8 Calorie Bike 10 Alternating Step Ups 6 Jumping […]
October 18, 2020

Down to Earth

CrossFit Rome – CrossFit View Public Whiteboard Thruster On the 1:30 x 6 Sets: 3 Thrusters * Start a running clock for this thruster piece * […]