In Blog, Workout of the Day



A.Split Jerk

B. Close Grip Bench Press 3×5



A.Split Jerk 1RM

B.Ring Dip

C. Handstand Hold 10 x max



For time:

1k Row


rest 3 min


800m Run


rest 3 min



Thrusters 75/55#

Burpee over bar


Post total time here: http://www.beyondthewhiteboard.com/gyms/451-crofton-crossfit



LVL1: Work up and then try to keep close to same weight for all 3 sets.

LVL2: Testing… loading down if your in MAAC

WOD: Good effort on row/run but burn on the thruster/burpee. The thruster should be light enough to go unbroken. Make it hurt so good!!


Got to stop by after therapy to see 7:30pm class crushing the Airdyne WOD. You guys will be seeing a lot more of the devils bike 🙂 . I also noticed a lot of athletes that just in the past few weeks have made GREAT physical change. Cannot wait to see more classes this week and start making daily appearance.

6:30pm Crew! Heard about a bunch of sweat angles on the floor after this!


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