Latest WODs

9/21/19

Hello,

Thank you for visiting our page. We will no longer be posting programming to this site. Please contact Matt Giordano at matt@crossfitnewtown.com for a free trial class.

9/18/19 Training

Warm Up

Move Steadily Through

10 PVC Pass Throughs

20 PVC OH Duck Walk Steps

10 PVC Pass Throughs

20 PVC Pause OH Squats

10 PVC Pass Throughs

Mobilization:

Foam Roller T-Spine Smash, 2:00 total

Strength:

Every :90 for 9 Minutes 3 Power Snatches

Metcon:

8 Rounds

9 Power Snatches 75/55lbs

27 Double Unders

9/17/19 Training

Warm-up

Move Steadily Through

10 Leg Swings Per Leg Per Direction

25m Butt Kicks

25m High Knees

25 Air Squats

Run 400m

Mobilization: 

Calf/Achilles Smash 2:00/side

Metcon:

“Kelly” (30 Minute Cap)

5 Rounds

400m Run

30 Box Jumps 24/20″

30 Wall Balls 20/14lbs