Workout of the Day (WOD)

10/14/2014

10/15/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM, 14 minutes Even 5 burpees Odd 3 Power cleans @ BW Metcon Metcon (AMRAP – Rounds and Reps) “Kandy” […]
10/13/2014

10/14/2014

Main – CrossFit Weightlifting Snatch Grip Deadlift (5×3@90-110% of Snatch) Metcon Metcon (Time) 5 Rounds for Time 12 Push Jerks 12 SDLHP (95/65) (RX+ 115/75) Optional […]
10/12/2014

10/13/2014

Main – CrossFit Weightlifting Metcon (2 Rounds for weight) Clean and Jerk Starting at 60% 1 Rep every 90 seconds, add 5% each rep until you […]
10/10/2014

10/11/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM 8 Bear Complex movement. Metcon Metcon (Time) 12/6, 10/5, 8/4, 6/3, 4/2, 2,1 Deadlift (275/165) (RX+ 315/205) Rope Climb […]
10/09/2014

10/10/14

Main – CrossFit Weightlifting Metcon (Weight) EMOM 8 min Snatch High Pull + Hang Snatch + Snatch Balance Metcon Walsh (Time) 4 rounds for time of: […]
04/16/2015

4/17/15

CrossFit 151 – CrossFit Weightlifting Push Press (7 RM (15 Minute)) Metcon (Weight) EMOM 3 Sets 1 Rope Climb 20 Sec bottom Ring dip hold 10 […]
04/15/2015

4/16/15

CrossFit 151 – CrossFit Gymnastics Metcon (No Measure) EMOM Ping Pong (4 Sets) 20 Sec HandStand Hold 30 Sec Hollow Hold Metcon Metcon (Time) 800m Run […]
04/14/2015

4/15/15

CrossFit 151 – CrossFit Weightlifting Front Squat (7 RM with 2 Second hold @ bottom) Metcon (No Measure) EMOM Ping Pong 3 sets 10 Split Squats […]
04/13/2015

4/14/15

CrossFit 151 – CrossFit Gymnastics Metcon (AMRAP – Reps) EMOM 4 Sets Ping Pong 25 Tuck Ups (K2C) 2 Wall Walks Metcon Metcon (AMRAP – Rounds […]