WOD

United Performance Fitness and Training Center – CrossFit Metcon (Time) Hinge & Pull: 3 sets: A1. Strict Weighted Pull-Up: 3 reps, building to a 3RM... Read More

United Performance Fitness and Training Center – CrossFit Metcon (No Measure) Jump Rope Skill Work: A. Every 30 sec x 6 total sets 1 –... Read More

United Performance Fitness and Training Center – CrossFit Metcon (No Measure) Clean Testing: A. 10 min Clean Prep/Coaches Instruction Hang Clean (Build to max Hang... Read More

United Performance Fitness and Training Center – CrossFit Metcon (AMRAP – Reps) Tabata Toes to Bar 20s on/10s off x 8 rounds for max reps... Read More

United Performance Fitness and Training Center – CrossFit Back Squat (Find a 1RM in 10 min ) Welcome! (Time) 3 Rounds for time: Row 500/400m... Read More

United Performance Fitness and Training Center – CrossFit Metcon (Time) For time w/ Partner: Run 800m Together 50 Burpees to Plate – Shared, Partner Holds... Read More

United Performance Fitness and Training Center – CrossFit Metcon (Weight) Shoulders Elevated BB Hip Thrusts: 10 reps w/ 1 sec pause at top of each... Read More

United Performance Fitness and Training Center – CrossFit Metcon (No Measure) Strength Circuit Revisited: A. 3 sets for quality: 10 Single Arm Ring Rows/side 10... Read More

United Performance Fitness and Training Center – CrossFit Shoulder Press (After warm-up, 3 attempts to find a 1 rep max.) Metcon (AMRAP – Reps) 3... Read More

United Performance Fitness and Training Center – CrossFit Metcon (3 Rounds for time) 2 sets for max time at each station: Station 1: Parallette L-Sit... Read More