Welcome To Trojan CrossFit

Our mission is simple: to help individuals reach fitness goals through sound coaching, programming, and technique. Whether you're an athlete looking to build a competitive edge, a professional looking to relieve the daily stress in life, or simply someone who wants to get healthy, we have the programs and coaches that can help you reach your goals.

29

Jun 2015

Daily WOD

WOD 6/30/15

CLASS WOD

8 RFT
200m Run
15 Sit-Ups
10 Pull-Ups
3 Power Snatches (135/95)

SOF WOD

WL- Power Clean: 2 @ 50%, 2 @ 60%, 2 @ 65%, 2x2 @ 70%
Clean Deadlift: 3 @ 80%, 3 @ 85%, 2x2 @ 90%

Str- Press: 1-3 warm up weights, then 2-3 attempts 5RM
4x5 @ 90%

WOD 1
10 Rounds:
3 Muscle Ups
6 Man Makers (MAX 45lb DBs)

WOD 2
Rowing Intervals:
6x500
45 second rest
Stay within 2 seconds

Extra
GHD Back Extension “Holds” with PVC