Crossfit Frankfort RSS Feed
  • Today's WOD 01/15/19
  • Tuesday, 15 January 2019 1. Muscle-Up Skill Work 2. 5 Rounds of Cindy for Time:
    5 Pull-Ups
    10 Push-Ups
    15 Air Squats

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  • Today's WOD 01/14/19
  • Monday, 14 January 2019 Lurong 2019 Raising the Bar Benchmark AMRAP in 9:
    8 Bar Facing Burpees
    7 Cleans 135/95
    6 Front Rack Lunges 135/95
    5 Shoulder to Overhead 135/95

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  • Today's WOD 01/11/19
  • Friday, 11 January 2019 "CrossFit Games Open 18.1" AMRAP in 20:
    8 T2B
    10 Dumbbell Hang Power Clean & Jerk 50/35
    14/12 Calorie Row

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  • Today's WOD 01/10/19
  • Thursday, 10 January 2019 5 Rounds for Time:
    10 HSPU
    2 Rope Climbs 15/12

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  • Today's WOD 01/09/19
  • Wednesday, 09 January 2019 3 Rounds for Time:
    30 DUs
    20 Wall Balls 20/14
    10 C2B Pull-Ups

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  • Today's WOD 01/08/19
  • Tuesday, 08 January 2019 "CrossFit Total" With 12 mins for each movement, establish a 1Rep Max for each of the following:
    Back Squat
    Shoulder Press
    Deadlift *Compare to 02/02/16

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  • Today's WOD 01/07/19
  • Monday, 07 January 2019 "Baseline" For Time:
    500m Row
    40 Air Squats
    30 Ab-Mat Sit-Ups
    20 Push-Ups
    10 Pull-Ups *If this is your first retest, you'll complete one round. If this is your second or more retest, you will rest 3 mins and repeat.

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  • Today's WOD 01/05/19
  • 05 January 2019 GG's Birthday WOD 8 Rounds for Time:
    25 DUs
    8 Pull-Ups
    8 T2B
    8 Box Jumps 24/20
    8 Burpees
    8 Hang Power Cleans 115/75
    8 Wall Ball 20/14
    8 Push Press 115/75 *Partners will alternate movements. When Partner B finishes the first

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