Workout of the Day (WOD)

12/07/2014

12/8/14

Main – CrossFit Weightlifting Clean and Jerk (3×2 @ 70, 3×1 @ 85%) Metcon Metcon (3 Rounds for reps) 3 AMRAPS, 1 minute rest btwn Sets […]
12/05/2014

12/6/14

Main – CrossFit Warm-up 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 in Pairs 10 G20 (135/95) 20 […]
12/04/2014

12/05/2014

Main – CrossFit Weightlifting Deadlift (3×5 @75%, 2×3@85) Metcon Metcon (AMRAP – Rounds and Reps) “1/2 McGhee” 15 min AMRAP 5 DL (275/165) 13 pushups 9 […]
12/03/2014

12/04/2014

Main – CrossFit Weightlifting Strict Press (4×4@80%) aka Shoulder Press Push Press (4×2 @ 120% of Strict Press) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP […]
12/02/2014

12/3/2014

Main – CrossFit Weightlifting Front Squat (6×2-3 @ 65%) Speed Work Metcon (Distance) 10 Rounds :30 Sprint Row 1:30 restTo set the rower: Press Menu/Back -> […]
06/01/2015

6/2/15

CrossFit 151 – CrossFit Gymnastics Metcon (No Measure) EMOM 4 sets A1: 2 Wall Walks A2: 30 Tuck ups RX+: 4 Strict HSPU Metcon Metcon (AMRAP […]
05/31/2015

6/1/15

CrossFit 151 – CrossFit Weightlifting Back Squat (5×6) In no more than 5 sets build to a heavy 6 rep set Metcon (Distance) EMOM, 12 minutes […]
05/29/2015

Saturday 5/30/15

CrossFit 151 – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ […]
05/28/2015

5/29/15

CrossFit 151 – CrossFit Metcon Metcon (Time) 5 Rnds 20 T2B 30 Wall Balls 40 Push Ups (3 Min Rest between)