Workout of the Day (WOD)

12/18/2014

12/19/2014

Main – CrossFit Today will be a skill day/open gym. There is an optional metcon programmed. Tomorrow we will do our “12 days of Christmas” WoD. […]
12/17/2014

12/18/2014

Main – CrossFit Weightlifting Deadlift (4×5 @ 80%) Metcon Metcon (Time) 8 Rounds 4×25′ shuttle Run (down-back-down-back) 1 Rope Climb 1:2 Work/rest RX+ = Legless Rope […]
12/16/2014

12/17/2014

Main – CrossFit Weightlifting Front Squat (6×2-3 @ 67%) Metcon Metcon (8 Rounds for weight) EMOM 16 Odd: Power Snatch + Hang Power Snatch Even: Snatch […]
12/15/2014

12/16/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM 10 min Clean + 2 Jerks @ 75-80% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 Min 15 […]
12/14/2014

12/15/2014

Main – CrossFit Weightlifting Back Squat (5×5 @ 75%) Jerk Spring (BS Weight) http://www.catalystathletics.com/exercises/exercise.php?exerciseID=412 Metcon Metcon (Time) Uphill Chipper 10 Chest to Bar 20 KB Snatch […]
06/10/2015

6/11/2015

CrossFit 151 – CrossFit Metcon (No Measure) 12 Min EMOM – Ping Pong, 6 Sets each even-10 Push-ups odd-15 V-ups Metcon (Time) 5 Rounds for time: […]
06/09/2015

6/10/2015

CrossFit 151 – CrossFit Back Squat (4RM) () Metcon (Time) 10 X 100m Sprint (20 Seconds Rest Between Sprints) 4 X 200m Sprints (40 Seconds Rest […]
06/08/2015

6/9/2015

CrossFit 151 – CrossFit Metcon (No Measure) 20 Minute EMOM: 2 – Clean and Jerk **Add weight as desired starting at 60% of your 1RM. We […]
06/07/2015

6/8/2015

CrossFit 151 – CrossFit Power Snatch (4RM) Metcon (No Measure) EMOM Ping Pong, 6 sets 1 – Snatch @ Pwr Snatch Weight 3 – Tempo Ring […]